Wholesome & Elegant: Mastering the Healthy Lentil Niçoise Salad for Any Meal
This exquisite Lentil Niçoise Salad offers a perfect blend of elegance and robust flavors, making it an ideal choice for a sophisticated brunch or a deeply satisfying, healthy dinner. It’s a plant-forward twist on a French classic, packed with nutritious ingredients that will revitalize your diet.
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The Art of the Mixed Salad: A Sustainable Approach to Lunch
One of my absolute favorite culinary practices revolves around crafting a salade composée, or mixed salad, from the delightful array of leftovers lingering in the fridge. This isn’t just a simple act of putting food on a plate; it’s a mindful approach to meal planning and waste reduction. After any dinner or substantial meal, I meticulously store even the smallest portions of cooked meats, roasted vegetables, or grains. I know these tiny treasures will eventually contribute to a spontaneous, yet incredibly satisfying, lunch creation.
When that inevitable daily question arises—what’s for lunch today?—I simply open the refrigerator doors, survey the shelves, and begin my creative process. My goal is always to achieve a harmonious balance: a robust protein source, some wholesome grains, a generous assortment of colorful vegetables, and a sprinkle of nuts or seeds for added crunch and healthy fats. All these components are artfully arranged over a bed of crisp, well-dressed salad greens. The result is consistently a truly filling and high-satisfaction lunch. Each bite offers an appetizing medley of textures, flavors, and colors, all while minimizing unnecessary food waste. It’s a delicious and sustainable win-win solution for busy days.
Discovering the Power of Lentils in Your Diet
My love for mixed salads runs so deep that I frequently dedicate time to meticulously plan and execute a truly thoughtful dish. This particular Lentil Niçoise Salad was conceived from a growing desire to incorporate more lentils into my regular diet. Lentils are, without exaggeration, an absolute kitchen lifesaver. As long as you keep a stash in your pantry, you’re only minutes away from significantly boosting the nutritional profile of almost any meal. Their convenience is unmatched: if you’re using dry lentils, they famously require no pre-soaking, needing only about 20 minutes to cook to tender perfection. For even quicker meals, canned lentils offer instant satisfaction, ready to be incorporated directly into your dish.
Beyond their ease of preparation, lentils are incredibly versatile. Their earthy flavor and satisfying texture make them a welcome addition to an astonishing variety of recipes. You can effortlessly fold them into hearty soups, vibrant salads, aromatic curries, and even adventurous breakfast dishes (trust me, a sprinkle of cooked lentils paired with fried eggs is truly a match made in culinary heaven!). Their nutritional benefits extend even to desserts, where they can subtly enhance the fiber and protein content. Lentils are celebrated as a powerhouse source of both fiber and plant-based protein, all while being remarkably low in fat. Given such an impressive profile, there’s simply no compelling excuse not to make stocking—and regularly enjoying—lentils a fundamental part of your healthy eating habits!
Introducing the Lentil Niçoise Salad: A Fresh Take on a Classic
In this innovative Lentil Niçoise Salad, I’ve respectfully reimagined the traditional French staple by replacing tuna, its customary protein, with beautifully aromatic and tender lentils. This substitution not only makes the dish vegetarian-friendly but also introduces a wonderfully earthy depth and an abundance of plant-based goodness. While a Niçoise salad typically involves preparing several distinct components—the lentils, potatoes, fresh green beans, and eggs all require boiling or simmering—I’ve streamlined the process. I’ve developed an efficient multitasking method that allows you to bring this entire salad together in just about 30 minutes, minimizing active cooking time without compromising on flavor or freshness. For those who prefer a more relaxed approach, all the individual elements can be prepared in advance and then assembled swiftly just before serving, making it an excellent meal prep option.
The finished Lentil Niçoise Salad is truly a showstopper. Its vibrant colors and complex flavors make it an elegant and impressive dish for a leisurely weekend breakfast or a special brunch. Alternatively, it transforms into a deliciously hearty and healthful dinner, perfect for those occasions when your diet demands a nutritious, flavorful, and deeply satisfying boost. It’s a testament to how simple, wholesome ingredients can come together to create something truly extraordinary.
Pin Recipe
Lentil Niçoise Salad
Ingredients
- For the dressing
- ½ cup 125 ml extra-virgin olive oil
- 2 tbsp 30 ml lemon juice
- 1 tbsp 15 ml sherry vinegar, or red wine vinegar
- 1 tbsp 15 ml minced shallot
- 1 tbsp 15 ml very finely chopped black olives
- 2 tsp 5 ml Dijon mustard
- 1 garlic clove minced
- Freshly ground black pepper
- Pinch kosher salt
- For the lentils
- ½ cup 125 ml French green (Le Puy) lentils, or regular green lentils
- 1 garlic clove peeled and smashed
- 1 sprig fresh thyme
- Freshly ground black pepper
- Pinch kosher salt
- For the salad
- 6 small new potatoes
- 2 eggs
- 12 green beans
- 2 handfuls baby spinach
- About ¾ cup 180 ml cherry tomatoes, or a mix of small, colorful greenhouse-grown tomatoes, halved
- 8 black olives pitted and halved
- 6 walnut halves coarsely chopped (optional, but lovely as lentils and walnuts go really well together)
- 1 tsp 5 ml capers
- Flat-leaf parsley chopped
Instructions
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For the dressing: Place all ingredients in a screw-top jar. Shake vigorously. Set aside.
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For the lentils: Place the lentils in a saucepan, then add 1 ½ (375 ml) water, the garlic clove, and the thyme. Bring to a boil, then lower the heat to the minimum and cover. Cook for about 20 minutes, or until the lentils are tender with a bite. When the lentils are done, drain, remove the thyme sprig and garlic clove, and transfer them to a bowl. Add 2 tbsp (30 ml) of the dressing, some freshly ground black pepper, and a good pinch of salt. Mix to combine, then let cool to room temperature.
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For the salad: While the lentils are cooking, prepare a large bowl with cold water and ice and set it close to the stove. Place the potatoes and the eggs in a saucepan, then cover with cold water. Bring to a simmer, then set a timer for 4 minutes. Using a slotted spoon, transfer the eggs to the ice water bath, leaving the potatoes to simmer. Increase the heat to medium, then add the green beans to the saucepan. Set a timer for 2 minutes. Using a slotted spoon, transfer the green beans to the ice water bath. Test the potatoes by pricking them with a sharp knife. If they still seem too firm, keep on simmering them for 2 to 3 minutes, or until tender. Using a slotted spoon, transfer the potatoes to the ice water bath and leave to cool completely about 5 minutes.
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To serve: Peel and halve the eggs. Set aside.
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Quarter the potatoes, and cut the green beans in 1-in (2.5-cm) lengths. Transfer to a large salad bowl. Add the baby spinach, cherry tomatoes, and half of the cooked lentils. Shake the dressing again, then drizzle 2 tbsp (30 ml) over the salad. Toss gently. Taste and adjust the seasoning if needed.
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Divide the dressed salad between two bowls. Top each serving with black olives, walnuts, capers, and parsley. Place one egg over each portion. Serve immediately.
Notes
- Although this recipe is meant to have you prepare all the components at once by multitasking, you can also prepare most of it in advance—dressing, lentils, eggs, potatoes, and green beans. Store all prepped components in airtight containers in the fridge for up to one day (make sure to store the eggs unpeeled). Assemble the salad right before serving.
- Store the remaining cooked lentils in an airtight container in the fridge for up to three days. Turn them into a quick and easy lunch by serving them alongside sliced avocado and a runny egg.
- Store any leftover dressing in the fridge for up to a week. It’s extremely versatile so use it to dress any and all salads.
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Embrace a Healthier Plate with Canadian Lentils and Half Your Plate
This delightful Lentil Niçoise Salad recipe was proudly created in partnership with Canadian Lentils and Half Your Plate as part of their inspiring #LentilsLoveVeggies campaign. This initiative addresses a significant health challenge: the majority of Canadians aren’t consuming the daily recommended servings of fruits and vegetables, as outlined by Canada’s Food Guide. The core mission of Half Your Plate is to provide a simple, highly visual guideline to empower individuals to effortlessly boost their daily intake of produce. The concept is straightforward and incredibly effective: simply aim to fill half of your plate with vegetables or fruits at every meal and snack.
Lentils are a remarkable type of pulse crop, belonging to a family that also includes dry beans, dry peas, and chickpeas. What truly sets lentils apart from many other pulses, however, is their exceptional convenience: they do not require any pre-soaking. You can simply simmer them much like you would rice, and within minutes, you’ll have a wholesome ingredient ready to significantly enhance the nutritional value of any meal you prepare. Their quick cooking time makes them an invaluable asset for healthy, time-efficient cooking.
The combination of lentils and fresh produce is a powerful duo for improved health and smart budgeting. By actively incorporating meals that feature both these elements, you’ll not only elevate your diet with essential nutrients but also discover cost-effective ways to eat well. For those eager to delve deeper into the benefits of Canadian Lentils and the Half Your Plate initiative, explore the valuable resources linked below:
- Lentil Nutritional Information
- Lentil Cooking Tutorials
- Veggies from A to Z
- Fruits from A to Z
- Smart Produce Shopping Tips
- How to Store Fruits and Vegetables
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