Lentil salads are a quintessential French bistrot dish, and with good cause.
They are simple and inexpensive to prepare (and quick, too, if you use pre-cooked lentils).
They offer exciting flavors, such as the nutty taste of lentils (especially if you use the slate-green French Puy lentils, with their peppery, earthy flavor and firm texture, described as “the caviar of lentils”), hints of sweetness from carrots and fennel, the mustardy tang of classic French olive oil vinaigrette, and the refreshing, piney taste of parsley.
Lentil salad is incredibly versatile; for instance, I often add half a jar of chopped roasted peppers or 2/3 cup of roasted grape tomatoes to this salad, or coarsely chopped greens like arugula or frisée lettuce (a.k.a. curled endive), and top it with poached eggs and/or fresh goat cheese.
Lentils for Life
Last but not least, lentils are a nutritional powerhouse and are associated with a reduced risk of diabetes, various types of cancer, and cardiovascular disease thanks to their wealth of bioactive compounds.
Protein: Lentils are a good source of plant-based protein, making them a useful option for vegetarians and vegans. Half a cup of cooked Puy lentils supplies 10 grams of protein. Because they are low in the amino acid tryptophan, lentils have a lower-quality amino acid profile than animal protein, but their digestible indispensable amino acid score (DIAAS) of 58 is nonetheless higher than that of pea protein and most other types of legumes.
Fiber: The fibers in lentils promote a healthy gut microbiome by feeding the beneficial microbes in our intestines. Among others, this supports digestive health and can help prevent constipation, but a healthy microbiome does so much more; it helps to regulate our mood, energy, immune function, glucose control, cardiovascular health, and more.
Micronutrients: Lentils are packed with essential vitamins and minerals, including folate, iron, magnesium, potassium, and B vitamins. Potassium and magnesium help regulate blood pressure, which can help reduce the risk of cardiovascular diseases. Lentils also contain antioxidants like flavonoids and polyphenols, which help protect the body from oxidative stress and reduce the risk of chronic diseases like cancer and inflammation.
Blood Sugar Control: Lentils have a low glycemic load, which means they cause a slower and steadier rise in blood sugar levels, making them a good choice for people trying to manage blood sugar levels.
Satiety: The high fiber and protein content in lentils helps increase satiety and keep you feeling full for longer.
Bone Health: Essential minerals in lentils, like magnesium and phosphorus, are important for maintaining strong bones.
Have I convinced you to give lentils a try? Let me know how it goes.
French Puy Lentil Salad with Salmon
Ingredients
Lentil & Vegetable Mixture
- 1.1 lb ready-cooked Puy lentils I buy these at Trader Joe's (they're imported from France!); if you don't have access to these, combine 1¼ cups of Puy lentils in 1 quart of water, add a bay leaf, a sp[rig of thyme and a chopped garlic clove, and cook for 20-25 minutes until just tender (al dente); then drain through a strainer; these can be cooked ahead and frozen.
- 2 tbsp olive oil
- 1 medium-large carrot quartered lengthwise and chopped into small dice
- 1 medium fennel bulb halved, cored and finely diced; save fronds for garnish
- 1 medium-large yellow onion finely diced
- 2 cloves garlic finely minced
- ½ tsp salt
- ½ tsp black pepper freshly ground
Vinaigrette
- ¼ cup olive oil top-quality
- 1 tbsp red wine vinegar or a little more, to taste
- 1 tsp Dijon mustard
- 1 small-medium shallot finely diced
- ½ tsp salt
Salmon
- 20 oz salmon 5 x 4-oz fillets
- 1 tbsp olive oil to rub over the fish
- 1 tsp Old Bay seasoning or simply salt & freshly ground pepper
Instructions
- Warm a large skillet over medium heat and add 2 tbsp olive oil. Once it shimmers, add the onion, carrot, and fennel (if using). Sprinkle with ½ tsp of salt and pepper, and cook, covered, for 8-10 minutes until tender; stir every 2-3 minutes.
- Tip the ready-cooked lentils into a microwave-proof bowl and microwave on HIGH for 3 minutes. Set aside.
- While the vegetables are cooking, place the ingredients for the vinaigrette in a large mixing bowl and use a wire whisk to combine them.
- Once the vegetables are tender, tip them and the warm lentils into the bowl with the vinaigrette. Add the parsley. Season to taste with salt, pepper, and vinegar or lemon juice. Set aside.
- To prepare the salmon, preheat a tabletop grill (I use my trusty old George Foreman grill) or warm a skillet over medium heat and add 1 tbsp olive oil. Pat the salmon fillets dry with a paper towel, them with olive oil, and sprinkle them with Old Bay or another seasoning of your choice. Cook the salmon for 2-3 minutes using the tabletop grill, or for roughly 2 minutes on each side if using a skillet) to achieve the desired degree of doneness. Transfer to a plate.
- If desired, reheat the lentil salad in the microwave. Arrange it on serving plates (I use a cake ring, but you can just spoon the salad onto your plate). Set the salmon on top of the lentils and, if desired, garnish it with a half-slice of lemon and a sprig of reserved fennel greens. (I usually drizzle a little vinaigrette over my salmon amp up the flavor even more, but that's just me.)
- Serve immediately. Leftover lentil salad keeps fo 4-5 days in a well-sealed container in the fridge. It gets better after a night or two in the fridge, so why not intentionally make more?