Ingredient overview Steps
Overview
Black caviar-like lentils (also called beluga lentils for this reason) add drama to juicy grape tomatoes, shallots, and herbs. Kohlrabi bulbs or broccoli stalks cut into matchsticks provide a pale, vivid contrast, and the resulting salad is dressed in a rich mustard vinaigrette.
[This salad uses lentils and canned salmon for a quick and tasty weeknight meal]
When I make this salad, I prefer to use kohlrabi. You’ve probably watched it at farmer’s markets – it’s this vegetable that seems to be a plot point in a sci-fi movie, a tough-skinned bulb with long, slender stems that seem to shoot up all over the place. , topped with a head of dark green leaves. (Sometimes bulbs are sold with the stems and leaves removed.)
Kohlrabi belongs to the brassica family, with nutritional assets similar to those of its cousins: broccoli, cabbage, kale and collard greens – an abundance of health-protecting plant compounds, fiber, vitamin C, potassium and minerals.
The bulb and leaf of the plant can be eaten raw or cooked. The leaves are similar to collard greens or kale and can be substituted in most recipes. The peeled bulb – use a paring knife for best results – is crisp and a bit juicy, with a smooth, sweet, and earthy flavor. It can be sliced for dipping, grated into salads, chopped for salads or roasted, sautéed or boiled as you would a turnip.
Scale and get a printable version of the recipe here.
Unfortunately, kohlrabi can sometimes be hard to find in grocery stores. A close comparison of taste and texture is that of the broccoli stalks, which you can easily substitute in this recipe with delicious results.
Either way, you get a sumptuous lentil salad that makes a great accompaniment to a summer meal or a satisfying vegan main course.
Beluga lentil salad with vegetables and herbs
Storage room: Salad can be refrigerated for up to 3 days in an airtight container.
Go forward: Lentils can be cooked and refrigerated in an airtight container for up to 4 days.
Or buy: Kohlrabi is most easily found at farmers’ markets.
Ingredients
1 cup (6 1/2 ounces) black beluga lentils
3 tablespoons of extra virgin olive oil
1 tablespoon of fresh lemon juice
2 teaspoons of Dijon mustard
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
2 medium kohlrabi or broccoli bulbs from a head of broccoli, hard skins removed, cut into thin matchsticks (about 1 cup)
1 cup grape tomatoes, cut into wedges
1/4 cup chopped fresh flat-leaf parsley
2 tablespoons very finely chopped shallot
1 tablespoon chopped fresh tarragon or 1 teaspoon dried
Not
Step 1
Bring 4 cups of water to a boil in a medium pot.
During this time, rinse the lenses and sort them to remove any stones that may be present. Stir the lentils into the boiling water, reduce the heat to medium-low and simmer until just tender, 20 to 25 minutes. Drain and transfer to the refrigerator to cool completely, about 1 hour.
2nd step
When the lentils have cooled, in a small bowl, whisk together the oil, lemon juice, mustard, salt and pepper.
Step 3
In a large bowl, toss the lentils with the kohlrabi, tomatoes, parsley, shallot and tarragon. Drizzle the salad with the dressing and toss to combine. Serve at room temperature or cool.
Recipe by dietitian and food columnist Ellie Krieger.
Tested by Olga Massov; send questions to [email protected].
Scale and get a printable version of the recipe here.
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Nutrition
Calories: 171; Total fat: 8 g; Saturated fat: 1 g; Cholesterol: 0 mg; Sodium: 173 mg; Carbohydrates: 17 g; Dietary fiber: 3 g; Sugars: 3 g; Protein: 8 g.
