May is National Salad Month! French Lentil Salad with Cherry Tomatoes from Sharon Palmer, RDN

To celebrate the deliciousness and healthfulness of National Salad Month, I’ll be posting fabulous salads created by my colleagues and some that I’ve created as well. This month I’m challenging you to be creative with your salads. If you love lettuce, tomato and cucumber, go for it. But if it seems a bit boring, create your own masterpiece and try some of the unique combinations from my colleagues. Please tell us what are your favorite salad combinations and favorite salad vegetables.

Sharon+headshotThe first in the series is from my friend Sharon Palmer RDN, The Plant-Powered Dietitian. If you enjoy innovative vegetarian and vegan foods with tons of flavor, be sure to check out Sharon’s books: Plant-Powered for Life and The Plant-Powered Diet as well as The Plant-Powered Blog.

 

French Lentil Salad with Cherry Tomatoes

Beans aren’t the only member of the legume family worth celebrating. Lentils, packed with fiber and protein, are just as nutritious. Plus they cook up—no soaking required—in only 15 to 20 minutes. A French ami shared her mother’s traditional recipe for lentil salad with me years ago. This simple salad, seasoned with a French vinaigrette, is a classic dish in France. It makes a wonderful, protein-rich highlight of any meal. Because the flavors continue to meld, it’s also great the next day.
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Course: Salad
Servings: 6 servings
Calories: 136kcal
Author: Sharon Palmer, RDN

Ingredients

  • 1 pound (454 g) dried lentils (or 3 cups cooked; see Note)
  • 4 cups (948 ml) water
  • 2 teaspoons reduced sodium vegetable broth base
  • 4 celery stalks, diced (160 g or about 1½ cups)
  • cups (224 g) cherry tomatoes, halved
  • 2 medium shallots, finely diced
  • ¼ cup (15 g) packed chopped fresh parsley
  • tablespoons extra virgin olive oil
  • 2 teaspoons Dijon mustard
  • 2 tablespoons red wine vinegar
  • 1 teaspoon herbes de Provence
  • Freshly ground black pepper, to taste
  • 1 medium garlic clove, minced
  • Pinch of sea salt, optional

Instructions

  • Place the lentils, water, and broth base in a pot. Cover and bring to a boil over medium-high heat. Reduce the heat to medium and cook for 15 to 20 minutes, until the lentils are tender but firm.
  • Remove from the heat, drain any remaining liquid, and transfer the lentils to a large bowl. Chill for at least 30 minutes.
  • Stir in the celery, tomatoes, shallots, and parsley.
  • In a small dish, make the dressing by whisking together the olive oil, mustard, vinegar, herbes de Provence, black pepper, and garlic.
  • Add the dressing to the lentil mixture and toss. Taste and season with sea salt, if desired. Chill until serving time.

Notes

1. Place the lentils, water, and broth base in a pot. Cover and bring to a boil over medium-high heat. Reduce the heat to medium and cook for 15 to 20 minutes, until the lentils are tender but firm.
2. Remove from the heat, drain any remaining liquid, and transfer the lentils to a large bowl. Chill for at least 30 minutes.
3. Stir in the celery, tomatoes, shallots, and parsley.
4. In a small dish, make the dressing by whisking together the olive oil, mustard, vinegar, herbes de Provence, black pepper, and garlic.
5. Add the dressing to the lentil mixture and toss. Taste and season with sea salt, if desired. Chill until serving time.

Nutrition

Serving: 1cup | Calories: 136kcal | Carbohydrates: 19g | Protein: 8g | Fat: 4g | Saturated Fat: 0.5g | Sodium: 55mg | Fiber: 4g | Sugar: 3g

 

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Jill Weisenberger

I'm Jill, and I believe simple changes in your mindset and health habits can bring life-changing rewards. And I don't believe in willpower. It's waaaay overrated. As a food-loving registered dietitian nutritionist, certified diabetes care and education specialist and certified health and wellness coach, I've helped thousands of people solve their food and nutrition problems. If you're looking for a better way to master this whole healthy eating/healthy living thing or if you're trying to prevent or manage diabetes or heart problems, you'll find plenty of resources right here.

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Hi there! I'm Jill, a nutrition & diabetes expert and the author of 4 books.

Jill Weisenberger

I believe simple changes in health habits can bring you life-changing rewards.

And I believe willpower is way overrated.

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