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Health Information Library Recipes French green lentil salad

French green lentil salad

Nutrition Facts

Serving Size About 1/2 cup
Calories 189

Amount Per Serving
Monounsaturated fat 4 g
Saturated fat 1 g
Total fat 5 g
Sodium 185 mg
Cholesterol 2 mg
Dietary fiber 11 g
Protein 11 g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories: 2,000 2,500
Total Fat Less than 65g 80g
Saturated Fat Less than 20g 25g
Cholesterol Less than 300mg 300 mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g

Calories per gram:

Fat 9 • Carbohydrate 4 • Protein 4

French green lentils have an intense, earthy flavor that is the star of this dish.

Ingredients

(Serves 6)
  • 4 tablespoons olive oil, divided
  • 1/2 yellow onion, finely chopped
  • 4-inch-piece celery stalk, finely chopped
  • 4-inch-piece carrot, peeled and finely chopped
  • 3 cloves garlic, minced
  • 1 teaspoon mustard seed
  • 1 teaspoon fennel seed
  • 2 cups vegetable stock, chicken stock or broth
  • 1/2 cup water
  • 1 cup French green lentils, picked over, rinsed, then drained
  • 1 tablespoon chopped fresh thyme or 1 teaspoon dried thyme
  • 1 bay leaf
  • 1 tablespoon sherry vinegar or red wine vinegar
  • 1 tablespoon Dijon mustard
  • 2 tablespoons fresh flat-leaf (Italian) parsley, cut into strips
  • 1/4 teaspoon freshly ground black pepper

Directions

In a large saucepan, heat 2 teaspoons of olive oil over medium heat. Add the onion, celery and carrot and saute until the vegetables are softened, about 5 minutes. Add the garlic, mustard seed and fennel seed, and saute until the spices are fragrant, about 1 minute.

Add the stock, water, lentils, thyme and bay leaf. Raise the heat to medium high and bring to a boil. Reduce the heat to low, cover partially and simmer until the lentils are tender but still firm, 25 to 30 minutes. Drain the lentils, reserving the cooking liquid. Transfer the lentils to a large bowl and discard the bay leaf.

In a small bowl, combine the vinegar, mustard and 1/4 cup of the reserved cooking liquid. (Discard any remaining liquid or reserve for another use.) Whisk in the remaining olive oil.

Add the vinaigrette, parsley and pepper to the lentils and toss gently to mix and coat evenly. Serve warm.

Last Updated: December 19th, 2018