Healthy Recipe:

Recipe: French green lentil salad

  • High fiber = at least 5 g of fiber per serving
  • Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving
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Dietitian's tip: French green lentils can be hard to find, but their intense, earthy flavors are worth a search. Brown lentils may be substituted; they cook in less time and are more likely to break apart, so watch them closely.

By Mayo Clinic staff
Serves 6

Ingredients

    • 2 tablespoons olive oil, divided
    • 1/2 yellow onion, finely chopped
    • 4-inch-piece celery stalk, finely chopped
    • 4-inch-piece carrot, peeled and finely chopped
    • 3 cloves garlic, minced
    • 1 teaspoon mustard seed
    • 1 teaspoon fennel seed
    • 2 cups vegetable stock, chicken stock or broth
    • 1/2 cup water
    • 1 cup French green lentils, picked over, rinsed, then drained
    • 1 tablespoon chopped fresh thyme or 1 teaspoon dried thyme
    • 1 bay leaf
    • 1 tablespoon sherry vinegar or red wine vinegar
    • 1 tablespoon Dijon mustard
    • 2 tablespoons fresh flat-leaf (Italian) parsley, cut into strips
    • 1/2 teaspoon salt
    • 1/4 teaspoon freshly ground black pepper

Directions

In a large saucepan, heat 1 tablespoon of olive oil over medium heat. Add the onion, celery and carrot and saute until the vegetables are softened, about 5 minutes. Add the garlic, mustard seed and fennel seed and saute until the spices are fragrant, about 1 minute.

Add the stock, water, lentils, thyme and bay leaf. Raise the heat to medium high and bring to a boil. Reduce the heat to low, cover partially and simmer until the lentils are tender but still firm, 25 to 30 minutes. Drain the lentils, reserving the cooking liquid. Transfer the lentils to a large bowl and discard the bay leaf.

In a small bowl, combine the vinegar, mustard and 1/4 cup of the reserved cooking liquid. (Discard any remaining liquid or reserve for another use.) Whisk in the remaining olive oil.

Add the vinaigrette, parsley, salt and pepper to the lentils and toss gently to mix and coat evenly. Serve warm.

Nutritional analysis per serving

Serving size: About 1/2 cup
Calories182 Sodium287 mg
Total fat6 g Total carbohydrate23 g
Saturated fat1 g Dietary fiber11 g
Trans fat0 g Sugars0 g
Monounsaturated fat4 g Protein9 g
Cholesterol0 mg   
Mayo Clinic Healthy Weight Pyramid Servings Diabetes Meal Plan Exchanges Dash Eating Plan Servings

 

Source: This recipe is one of 150 recipes collected in "The New Mayo Clinic Cookbook," published by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award.
RE00058 Oct. 20, 2012

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