French Beluga Lentil Fennel Salad

Black beluga lentils are named after their resemblance to Caviar.  Well, these are fish-free and work great with fresh mint, basil, and fennel in this gluten-free, fat-free, healthy salad.  If you can't find black lentils, simply substitute with green or brown.  This is a great source of vegetarian protein and impressive enough for a dinner party.

MEDIUM          Servings: 4       Ready In: 30 minutes

French Beluga Lentil Fennel Salad - Healthy, Plant-Based, Gluten-Free, Oil-free, Vegan

French Beluga Lentil Fennel Salad - Healthy, Plant-Based, Gluten-Free, Oil-free, Vegan

Ingredients

3/4 cup black Beluga lentils
1 tsp. Herbs de Provence
1/4 tsp. salt
1 small fennel bulb (or half a large)
1/4 cup mint
2 tbsp Champagne vinegar
1 tbsp. Dijon mustard


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Procedure

Gather ingredients 

To cook the lentils: In a medium pot, combine the lentils, Herbs de Provence, salt, and 1 1/2 cups water.
Cover, bring to a boil, and simmer just until lentils are tender, about 20-25 minutes. Don't let the lentils totally fall apart. 

To prepare your fennel: Pluck off some fronds, the cut off the stalks. 
Discard the stalks or save for vegetable stock. 
Peel and core the fennel bulb. Dice into bite-sized pieces and set aside. 
Chop the mint and fennel fronds. 
After about 20 minutes of cooking, lentils will start to be soft. 
Add the diced fennel to cook with the lentils during the last 3-5 minutes. 
Cover and simmer until lentils are done. 

To make the salad: In a large bowl, combine the chopped mint and fennel with the Dijon mustard and Champagne vinegar. Stir to combine. 
When lentils are done, drain off any excess water. 
Combine the warm lentils with mint-Dijon mixture. 
Stir to combine. 

Serve slightly warmed or at room temperature

Chef's Tips: Use black Beluga lentils. If you can't find these, you can substitute with Au Puy lentils or another small, sturdy lentil. You can even make this with wild rice or quinoa!  Serve warm as a surprising side dish for a dinner party.

Yield: 3 cups


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Nutrition Facts

Serving size: 1/4 of a recipe (about 3/4 cup)

Calories 150.38

Calories From Fat (4%) 6.17
Total Fat 0.71g 1%
Saturated Fat 0.09g <1%
Cholesterol 0mg 0%
Sodium 225.31mg 9%
Potassium 604.52mg 17%
Total Carbohydrates 26.83g 9%
Fiber 13.07g 52%
Sugar 0.73g
Protein 10.23g 20%
Calcium 12.48mg 1%
Iron 54.29mg 302%
Vitamin A 130.7IU 3%
Vitamin C 0mg 0


Fennel is a crisp, light vegetable with licorice flavor. How to make the most out of your fennel bulb without wasting too much? Chef Katie Simmons shows you how to maximize your fennel flavor potential and then make a healthy, vegetarian Shaved Fennel Salad. More recipes