French Lentil Salad
Legumes may just be a superfood. According to our friends at the Deborah Heart and Lung Center, lentils, for instance are high in protein, vitamin c, vitamin b and fiber.
Fiber helps eliminate cholesterol and therefore reduce the risk of coronary artery disease. There is also evidence that lentils themselves slow the manufacture of cholesterol in the liver.
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French Lentil Salad
Adapted From Black Forest Cuisine ©2006 by Walter Staib
Serves 8
Salad
4 cups French lentils
2 carrots, peeled and cut into strips about 2 inches long and 1/8 inch wide
1 medium yellow onion, peeled and chopped
2 large cloves garlic, peeled and chopped
1 dried bay leaf
3 sprigs fresh thyme
¼ teaspoon freshly ground black pepper
2 slices lean bacon, chopped
1 14-ounce block firm tofu
1 cup fresh button mushrooms, sliced (preferably local)
Dressing
1 bunch fresh chives, chopped
1 red onion, peeled and finely chopped
¼ cup olive oil
¼ cup lemon juice
2 tablespoons Dijon mustard
3 cloves garlic, peeled and chopped
½ teaspoon freshly ground black pepper
½ bunch fresh parsley sprigs, for garnish
1. To make the salad, at least 4 hours before serving, put the lentils in a large bowl, pour water overtop to cover by about 1 inch, and set aside to soak.
2. Remove tofu from its packaging and press to remove water. Put a kitchen towel on a plate, place tofu on top and place another kitchen towel on top. Cover with another plate and let sit until water drains a bit from tofu, about 20 minutes. Cut tofu into small cubes and set aside. Let sit to air dry a bit.
3. Drain the lentils, place them in a large saucepan, and add the carrots, yellow onion, garlic, bay leaf, thyme, and pepper. Pour in enough water to cover by about 1 inch and bring to a boil over high heat. Reduce the heat to low, and simmer until the lentils are just tender, checking frequently to prevent overcooking, about 10 minutes.
4. Drain the lentils in a colander, discarding the cooking liquid, bay leaf, and thyme. Pour the lentils and vegetables into a bowl, and set to chill in the refrigerator for about 1 hour.
5. Heat a small saucepan over medium heat, add the bacon, and sauté until crisp, about 3 minutes. Remove the bacon to drain on a kitchen towel.
6. To make the dressing, whisk together the chives, red onion, oil, lemon juice, mustard, garlic, and pepper in a large bowl.
7. To assemble the salad, gently toss together the cooled lentils, tofu, mushrooms and dressing, and set aside at room temperature for about 30 minutes to allow the flavors to mingle.
8. To serve, season with additional pepper if necessary, and pour into a large serving bowl. Garnish with parsley.
