French Lentil Salad with Maple-Balsamic Vinaigrette

French Lentil Salad with Maple-Balsamic Vinaigrette
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French Lentil Salad with Maple-Balsamic Vinaigrette

April 19, 2022
: 5-6
: 24 min
: 55 min
: 1 hr 19 min
: medium

French green lentils, or “Lentilles Vertes du Puy,” have been farmed in Le Puy- en-Velay, the Auvergne region of France, for over 2,000 years.* Although French lentils are now grown in the U.S., the term, “Lentilles Vertes du Puy,” falls under the Protected Designation of Origin (PDO), assigned to lentils grown exclusively in Le Puy-en-Velay. Since Le Puy green lentils are cultivated in volcanic soil, it lends a characteristic flavor to foods, often peppery.** French lentils are more expensive, but they hold up better in cooking, not turning mushy like their brown counterparts. Here I pair French lentils with dried apricots, golden raisins, pecans, and caramelized carrots, all drizzled with a maple-balsamic vinaigrette. Packed with vegetable protein, it’s a vegan delight, and even a carnivore will be satisfied!

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Ingredients
  • 2 cups French lentils, don’t need to be “Lentilles Vertes du Puy”
  • 8 cups water
  • 3 bay leaves
  • 1 cup diced red bell pepper
  • 2 ½ cups diced carrots
  • 1/3 cup dried apricots
  • ½ cup golden raisins
  • ¼ cup currants
  • 1 cup pecans
  • ¼ cup +2 T. parsley
  • 1 T. + 1 t. minced garlic
  • ¾ cup scallions
  • ¼ cup + 3 T. olive oil
  • 3 T. + 1 t. balsamic vinegar
  • 1 T. maple syrup
  • 1 t. honey
  • 2 t. freshly squeezed lemon juice
  • ¾ t. salt
  • 1/8 t. ground black pepper
Directions
  • Step 1 First, rinse your lentils in a sieve to rid of any debris and sort out over an even surface to check for rocks or any other foreign substances. Then, place in a large, 4-quart saucepan or stockpot with the water and bay leaves, heating on high to bring to a boil. Reduce to a simmer and cook for about 26 minutes or until the lentils are tender, being careful to not overcook.
  • Step 2 While the lentils are cooking, you can wash and remove the stem, core, and pith of the red bell pepper and cut it into quarters. Add to the basin of a food processor and pulse until diced into ¼ -½” pieces. Set aside in a large mixing bowl. Then, wash and peel the carrots if they’re non-organic and chop coarsely into 1” segments. Add to a food processor and pulse until finely diced into ¼” pieces. Reserve in the same mixing bowl as the pepper. Next, mince the garlic by hand and slice the scallions, setting both aside in their own mixing bowls. All the while, you should be vigilant of your lentils, checking occasionally to see if they’re done cooking.
  • Step 3 If your lentils aren’t done cooking, you can heat 3T. of oil and 1 T. + 1 t. of vinegar in a nonstick 12″ skillet over medium-high heat. Then, toss in the carrots and bell pepper. You want to sauté the veggies until the carrot is tender, mine took about 29 minutes. I added my scallions at 21 minutes and my garlic at 26 minutes. Be vigilant to add more oil or vinegar if the carrots and pepper stick, and all the while, you should be monitoring your lentils. You’ll probably need to remove the lentils sometime when the veggies are cooking. Thus, when the lentils are done cooking, drain the liquid by emptying the lentils into a fine-meshed sieve and setting them aside in a large mixing bowl. Then, when the veggies are done cooking, add them with the lentils in the same mixing bowl.
  • Step 4 Next, slice the apricots horizontally and dole out the raisins and currants. Incorporate with the veggies and lentils in the large mixing bowl. Now, coarsely chop the pecans and parsley and mix in with the lentils and other ingredients.
  • Step 5 Now, make the salad dressing. Measure out ¼ cup oil, 2 T. balsamic vinegar, the maple syrup, honey, lemon juice, ¼ t. salt, and pepper. Pour over your salad and mix well while checking for seasoning, as I added another ½ t. of salt. Also, you may consider doubling the salad dressing recipe, as the lentils absorb the dressing when stored in the refrigerator. Serve warm or at room temperature. Enjoy!

This vegan French lentil salad is nutrient-rich in fiber with 31.2 grams per serving and packed with plant-based protein with 32.8 grams per serving. Plus, it is delicious with a sweet hint of maple syrup, apricots, and carrots caramelized in balsamic vinaigrette. It’s a great salad to serve your vegan guests or showcase at a neighborhood potluck!

NUTRITIONAL INFORMATION:

Serving size: 1 cup, servings per recipe: 8, calories: 664, total fat: 14.8 g., saturated fat: 1.1 g., cholesterol: 0 mg., sodium: 248 mg., total carbohydrate: 100.3 g., dietary fiber: 31.2 g., total sugars: 15.2 g., protein: 32.8 g., calcium: 103 mg., iron: 11 mg., potassium: 1539 mg., vitamin D: 0 mcg.

SOURCES:

*”Auvergne Puy Lentils,” Regions of France, last accessed 18 April 2022, https://www.regions-of-france.com/regions/auvergne/food-gastronomy/puy-lentils

** “Le Puy green lentil,” Wikipedia Foundation, 17 October 2021.