By Lynda Balslev | Media News Group
Don’t underestimate the humble lentil. Small but mighty, lentils are an excellent source of plant-based protein and nutrients, including iron, folate, magnesium and potassium. They are easy on the wallet, too. Black lentils are tiny and are often referred to as beluga lentils, due to their resemblance to caviar. Unlike their green, brown and red counterparts, black lentils remain firm when cooked, which makes them a great addition to salads.
This colorful black lentil salad is hearty and leafy. It’s inspired by a Salade Lyonnaise, which is a traditional French salad of frisee, lardons, croutons and a runny egg. Frilly frisee and peppery mizuna leaves weave through a nourishing bowl of black lentils, studded with quick-picked shallots and coated with a Dijon vinaigrette. While the recipe is vegetarian, you can take this inspiration further and add crispy lardons to the lentils for a non-vegetarian option. (Lardons are diced pieces of smoked pork or slab bacon. To use, pan-fry them until the fat renders and the lardons begin to crisp.)
Black Lentil Salad With Dijon and Mixed Greens
Active time: 30 minutes
Total time: 30 minutes, plus cooling time for the lentils
Yield: Serves 4
1 cup black lentils, rinsed (yields about 2 1/2 cups cooked)
2 thyme sprigs
1 bay leaf
Kosher salt
3 small shallots
Red wine vinegar
Vinaigrette:
3 tablespoons red wine vinegar
1 small garlic clove, grated
1 tablespoon Dijon mustard
1/4 teaspoon kosher salt, or to taste
1/4 teaspoon freshly ground black pepper
1/3 cup extra-virgin olive oil
1 to 2 narrow carrots, thinly sliced
4 cups mixed greens torn in bite-size pieces, such as frisee, mizuna, arugula or little gems
1/4 cup chopped Italian parsley leaves
Rinse and sift through the lentils for any small stones. Put the lentils, thyme and bay leaf in a large saucepan and cover with water by about 1 1/2 inches. Bring to a boil over high heat. Reduce the heat to medium-low and partially cover the pot. Simmer until the lentils are tender but still hold their shape, about 25 minutes. Drain the lentils and transfer to a bowl. Lightly season with salt. Cool to room temperature.
While the lentils are cooking, halve the shallots lengthwise and thinly slice. Place in a bowl and add enough red wine vinegar to cover. Let stand for at least 20 minutes, stirring once or twice.
Whisk the vinegar, garlic, mustard, salt and black pepper in a small bowl. (You can strain the red wine vinegar from the shallots and use it for the dressing, if you like.) Add the oil in a steady stream, whisking to emulsify.
Toss the lentils with 1 tablespoon of the vinaigrette. Add the carrots, greens and parsley to the lentils. Drizzle with additional dressing to your taste and gently toss to combine.
Lynda Balslev is an award-winning writer, cookbook author, and recipe developer based in northern California. Visit TasteFood at TasteFoodblog.com.
