French Lentil Salad With Vegetables

People often ask me how to incorporate more heart-healthy, plant-based protein into their diet. I have one word for them: Legumes! And if I had to pick just one favorite legume, it would be lentils. I use them in soups, add them to rice dishes like Mujadara, and make the most of vegetables in my fridge like in this French lentil salad recipe. Lentils are so easy to work with because you don’t have to soak them overnight. Plus they absorb all of the delicious Mediterranean flavors I like to pile onto my salads. In this recipe, I dress the lentils in a garlic lemon dressing, with Urfa Biber, a Turkish dried pepper that adds a mild kick and slightly smoky undertone (though you can substitute with chili flakes if you’d like). Then for color, freshness, and crunch I toss in cucumber, bell pepper, and green onions, along with parsley and mint, making this lentil salad both aromatic and refreshing.

Ingredients for this Lentil Salad Recipe

Most of the ingredients for this recipe are likely already living in your fridge, and the ones that aren’t are worth seeking out. You’ll need:

For the Dressing

Lemon juice: Lifts the richness of the lentils, adding a good tang. Fresh garlic adds a savory, spicy kick. Kosher salt and black pepper enhance the flavor of the dressing. Urfa Biber is optional, but it adds a complex kick: mildly spicy with a tannic, slightly smoky quality. READ MORE: Urfa Biber: The Turkish Chili Pepper You Want In Your Spice Drawer. BEST SUBSTITUTE: Aleppo pepper or red chili flakes (will be spicier). TRY IT: Order Urfa Biber from our spice shop.

For the Lentil Salad

Lentils: I use French green lentils as they keep their shape well when added to salads. You can also use Puy Lentils, which are a little more expensive and grown in a specific region in France, or black lentils which also hold their shape well. I don’t recommend using red lentils, they break down too much and are best used in soups. Bay leaf adds an aromatic quality to the lentils as they cook. You can use fresh or dried. English cucumber: Adds a refreshing note. English or Persian cucumbers are best since they have tender skin, but you can always peel a standard slicing cucumber. Bell pepper: I like a mix of yellow or orange and red for a good pop of color and sweet, fresh flavor. Green onions add a mild onion-ey flavor without overpowering the salad. Another mild allium works in their place, like shallots or chives. Fresh herbs bring this salad to the next level. I used parsley and mint (and I wouldn’t substitute with dried) but cilantro, dill, or basil could work in their place.

Ingredient Spotlight

Whether you’re making brown, green, red, or black lentils, they are an amazing source of vegan protein that’s rich in fiber, iron, folate, and zinc–see the USDA for lentils’ full nutritional breakdown. They also absorb dressings, sauces, broth, and flavor makers like little mini sponges, making them so comforting and delicious. However, not all lentils should be used in all recipes. The best lentils for salads are black or French green or Puy lentils, which maintain their shape even when fully cooked. I save red lentils for creamy soups, and brown lentils float among all dishes depending upon how long you cook them.

French Green Lentils: These are my first choice when it comes to salads or any recipe where I want to make sure the lentils hold their shape, and add some texture to the recipe. I use them in this French Lentil Salad recipe, but also in recipes like this roasted eggplant stuffed with lentils. Puy lentils are a type of green lentil with geographic protection. They come from the Le Puy region in France. They tend to cost more, but they hold their shape and are also a great option for salads. Black lentils are also an excellent choice for salads but will work well in soups where you want them to keep their shape. If you want them to break down a bit for soup, cook them for an additional 10 minutes beyond the package instructions. If you want to keep their shape cook them until al dente—tender but firm. Brown lentils are your standard lentil and probably the one familiar to most people. They work in salads and soups or in recipes like Adas Polo, a Persian rice and lentil recipe with dates and raisins. They will break down a little bit contributing to the creamy texture of sturdier lentil soups and stews. Red lentils: These legumes are more orange than red, but they break down into a creamy consistency when cooked which makes them a great option for creamy soups like Easy Greek Red Lentil Soup or Turkish Red Lentil Soup. They are not a great choice for salads. TRY IT: We have green, black, and red lentils at our shop!

How to Make French Lentil Salad Recipe

My favorite thing about this lentil salad recipe is that the flavors just get louder as they get to know each other. The lentils soak up all the dressing and the herbs start to make their mark on everything they touch. You may want to make a big batch for leftovers all week! Here are the steps:

Make the dressing. First, juice 2 large lemons into a large bowl. Press or mince 1-2 garlic cloves and add to the bowl, along with a big pinch of salt and pepper and 1/2-1 teaspoon of Urfa Biber (if using). Continue whisking as you drizzle in 1/3 cup olive oil. Whisk until emulsified. When finished, taste and adjust the seasoning to your liking. Set aside as you cook the lentils. Cook the lentils: Rinse 1 cup of black or green lentils and add to a medium pan set over medium-high heat. Add 1 bay leaf and 3 cups of water (or enough water to cover the lentils by at least 1 inch). Bring to a boil, then lower the heat and cover. Simmer for 20 to 25 minutes, or until the lentils are tender but still have a nice bite to them. Once they’ve finished cooking, drain through a fine mesh strainer. While the lentils cook, prep your veggies. Core and chop 2 bell peppers (I like a mix of yellow or orange and red). Trim and chop 2 green onions. Chop enough parsley and mint leaves to yield 1/2 cup of each. Combine the dressing and the lentils: Add the warm drained lentils to the bowl with the dressing and toss to coat. Set aside to cool for a few minutes. Add the vegetables: Once the lentils have cooled a bit (they can be warm just not hot), add the cucumber, bell pepper, roasted red pepper, green onions, parsley, and mint. Toss gently to combine. Taste and adjust seasoning. Serve immediately, or cover and refrigerate for up to 3 days.

Ways to Mix it Up

This can be a “fridge salad” situation—feel free to throw in whatever you have lying around. Some ideas:

Add roasted red pepper: Swap the fresh red bell pepper for a roasted red pepper to add another layer of flavor and texture. You can roast your own bell peppers or use one from a jar. Add even more protein: Throw in a drained can of chickpeas for a vegan option. Or top with grilled chicken breast or a hard-boiled egg. Add a fresh peppery note: Add arugula or thinly sliced radish. Add tangy-creaminess: Top with crumbled feta cheese.

What to Serve with French Lentil Salad

You could eat lentil salad for breakfast, lunch, or dinner. But my absolute favorite way to enjoy this recipe is as part of a power lunch spread, with flatbread, 10-Minute Whipped Labneh Dip, and Dolmas from my local market, (or rolled from scratch if I find extra time on Sunday afternoon). Browse All Mediterranean Recipes