French Lentil Salad with Maple-Balsamic Vinaigrette
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 PDO, the Protected Designation of Origin, assigned to lentils grown exclusively in Le Puy-en-Velay. Since Le Puy green lentils are cultivated in volcanic soil, it lends a peppery, characteristic flavor to foods.** French lentils are more expensive, but they hold up better in cooking, not turning as mushy as their brown counterparts. Here, I pair the French lentils with a variety of sweet notes, ranging from dried apricots to golden raisins, 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!
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, sort out the lentils over an even surface to check for rocks or other foreign substances. Then, place in a large, 4-quart saucepan or stockpot with the bay leaves and water, heating on high to bring to a boil. Reduce to a simmer and cook for about 25 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 and pith of the red bell pepper and cut it into quarters. Add to the basin of a food processor and pulse until diced or chop by hand. Set aside in a large mixing bowl. Then, wash the carrots and coarsely chop them into 2″ segments. Add to a food processor and pulse until diced. Reserve in the same mixing bowl as the pepper. Next, mince the garlic by hand and slice the scallions, setting them both aside in their own mixing bowls. And all the while, try to be vigilant of the lentils, checking them occasionally to see if they’re done cooking. And 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.
- Step 3 Now, heat 1 T. + 1 t. vinegar and 3 T. oil on the stovetop over medium-high heat in a nonstick skillet, a Dutch oven, or whatever pan will hold all the veggies. Then, toss in the carrots and sauté for 20 minutes. After this, add the bell pepper and scallions, sautéing them for 5 more minutes. Next, toss in the garlic and sauté for an additional 5 minutes. Be vigilant to add more oil if the carrots and pepper stick. Then, after the veggies are done cooking, add them to the lentils in their mixing bowl.
- Step 4 Next, slice the apricots in strips and dole out the raisins and currants. Incorporate with the veggies and lentils in the large mixing bowl. After this, 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 dressing recipe since the lentils absorb the dressing when stored in the fridge. 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.