A brown lentil salad with pan-seared zucchini, feta, arugula, and balsamic-marinated red onion.
A lentil salad with both crunch and tenderness : zucchini with caramelized edges, salty feta, peppery arugula, and toasted hemp seeds scattered on top. Brown lentils, balsamic-marinated red onion, and a touch of maple syrup tie it all together. Allow 30 minutes for two generous servings using canned lentils.
What Is Lentil Salad ?
Lentil salad is made with cooked legumes that retain their shape, served cold or warm and brightened with an acidic dressing. Here, 125 g of cooked brown lentils form the base, along with one pan-seared zucchini, 100 g of crumbled feta, and three generous handfuls of arugula.
The red onion, sliced into thin half-moons, marinates in balsamic vinegar while everything cooks ; that vinegar is then used to dress the arugula. Garlic, chili, oregano, and rosemary flavor the zucchini, and dry-toasted hemp seeds finish the dish.
The Origins of This Version
In France, lentil salad is often made with a mustard vinaigrette, sometimes with shallots or fresh herbs. This version takes a more Mediterranean direction : brown lentils, balsamic vinegar, feta, arugula, and pan-seared zucchini.
The principle remains the same, a cooked base that holds its shape and a vinegar-based dressing. Marinated red onion and toasted hemp seeds add contrast, while the browned zucchini adds tenderness. With canned lentils, you can make it year-round.
The Main Ingredients
Use canned brown lentils, rinsed and weighed after draining, or 60 g of dried lentils soaked for about 4 hours, then cooked for half an hour, starting in cold water. Either way, let them dry out a little and cool so they do not make the salad soggy.
The zucchini, cut into pieces, is browned in avocado oil, mild olive oil, or high-oleic sunflower oil. Three pressed garlic cloves, 1 teaspoon of chili flakes, 1 of dried oregano, and 1 of dried rosemary add flavor, then 2 tablespoons of maple syrup coat it at the end. The feta can be dairy or plant-based.
Dress the arugula with 2 tablespoons of extra virgin olive oil and the balsamic vinegar from the onion. Two generous handfuls of hemp seeds add a final crunch.
Cooking Tips and Serving
Start by marinating the onion in at least 3 tablespoons of balsamic vinegar, stirring occasionally. Brown the zucchini over medium-high heat on all sides until lightly caramelized ; after about ten minutes, add the garlic, chili, and herbs, then the maple syrup during the final minute. Meanwhile, dry-toast the hemp seeds and keep a close eye on them : nothing happens at first, then things move very quickly.
To serve, divide the dressed arugula among the plates, then top with the lentils mixed with the zucchini and crumbled feta. Finish with the marinated onion and hemp seeds. Served for two, the salad makes a complete meal ; in smaller portions, it pairs with grilled vegetables.
Ingredients
- 125 g brown lentils cooked, canned weighed after draining, 60 g dried lentils
- 1 zucchini
- 3 generous handfuls arugula
- 1 red onion small
- 3 cloves garlic
- 100 g feta dairy or plant-based
- 2 tablespoons maple syrup or maple-flavored liquid sweetener
- 1 teaspoon chili flakes
- 1 teaspoon oregano dried
- 1 teaspoon rosemary dried
- 2 tablespoons olive oil extra virgin
- 2 tablespoons balsamic vinegar
- 2 generous handfuls hemp seeds
- Avocado oil, mild olive oil or high-oleic sunflower oil for sautéing the zucchini
Instructions
- If using dried lentils: soak them in a mixing bowl with plenty of water for about 4 hours. Rinse in a small strainer. Then cook for half an hour (starting in cold water). Drain and let them dry slightly and cool. If using canned lentils, simply give them a quick rinse in the small strainer and let them dry slightly. You can do this while the zucchini is in the frying pan.125 g brown lentils
- Cut the onion into fairly thin half-moons and set aside in a small container with a generous amount of balsamic vinegar. Use at least about 3 tablespoons, leaving 2 for the salad dressing. Stir occasionally.1 red onion, 2 tablespoons balsamic vinegar
- Cut the zucchini into pieces and brown on all sides over medium-high heat until they start to caramelize lightly.1 zucchini, Avocado oil, mild olive oil or high-oleic sunflower oil
- Press the garlic and add it once the zucchini has been in the frying pan for about ten minutes. Sauté with the chili flakes, rosemary and oregano. Add the maple syrup (or maple-flavored sweetener) during the last minute.3 cloves garlic, 1 teaspoon chili flakes, 1 teaspoon rosemary, 1 teaspoon oregano, 2 tablespoons maple syrup
- Meanwhile, toast the hemp seeds (without oil). Stay close by, as not much happens at first, but they suddenly toast very quickly toward the end.2 generous handfuls hemp seeds
- Toss the arugula with two tablespoons of extra virgin olive oil and some balsamic vinegar. Divide among the plates.3 generous handfuls arugula, 2 tablespoons olive oil
- Mix the lentils with the zucchini and crumble in the feta. Spoon over the arugula.100 g feta
- Scatter the onion over the top and finish with a sprinkling of hemp seeds.
