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Du Puy Lentil Salad with Fennel and Sweet Potato Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 4.4 from 136 reviews
  • Author: Lauren
  • Prep Time: 2 hr 10 min
  • Cook Time: 40 min
  • Total Time: 2 hr 50 min
  • Yield: 2-4 servings
  • Category: Salad
  • Method: Baking
  • Cuisine: French-inspired
  • Diet: Vegan

Description

A vibrant and nutritious vegan salad featuring tender Du Puy lentils, roasted sweet potatoes, and sautéed fennel. This dish combines earthy and sweet flavors with fresh greens and a zesty lime-honey dressing, making it perfect as a light main course or a fancy appetizer.


Ingredients

Scale

Lentils

  • 1 cup Du Puy lentils (or brown lentils), soaked for at least 2 hours

Roasted Sweet Potatoes

  • 2 sweet potatoes, peeled if not organic
  • 1 tsp coconut oil, melted
  • 1/2 tsp onion powder
  • 1/2 tsp garlic powder
  • 2 tsp dried thyme
  • Sea salt and pepper, to taste

Sautéed Fennel and Onions

  • 1 tsp coconut oil, melted
  • 1 medium red onion, cut sideways then thinly sliced
  • 4-5 garlic cloves, chopped
  • 2 small fennel bulbs or 1 large, thinly sliced
  • 1 tsp dried thyme
  • Sea salt and pepper, to taste

Dressing and Toppings

  • 3 tbsp extra virgin olive oil
  • 2 tbsp lime juice (from 1 lime)
  • 1 tsp honey
  • Lettuce of choice (red oak, romaine, arugula blend recommended)
  • Handful cherry tomatoes, chopped


Instructions

  1. Soak Lentils: Soak the Du Puy lentils in water for at least 2 hours to soften and reduce cooking time.
  2. Preheat Oven: Heat your oven to 200°C (392°F) in preparation for roasting the sweet potatoes.
  3. Prepare Sweet Potatoes: Slice the sweet potatoes into approximately 0.5 cm thick slices. Toss them with 1 teaspoon melted coconut oil, then evenly sprinkle onion powder, garlic powder, dried thyme, sea salt, and pepper on both sides.
  4. Roast Sweet Potatoes: Arrange the coated sweet potato slices on a baking sheet lined with parchment paper. Roast for 40 minutes or until tender in the center and crispy on the edges. Optionally, broil at the end for extra crispness but watch carefully to avoid burning.
  5. Cook Lentils: Drain soaked lentils, rinse, and place in a medium pot. Cover with water about 5 cm above lentils. Cook over medium heat for 15-20 minutes until tender. Turn off heat, add 1/2 teaspoon sea salt, stir, and let lentils rest in the salty water for 10-15 minutes. Drain and rinse again.
  6. Slice Fennel: Thinly slice the fennel bulbs and set aside.
  7. Sauté Onions and Garlic: Heat 1 teaspoon coconut oil in a large pan over medium-high heat. Add the sliced onion and sauté for about 5 minutes until fragrant and translucent. Add chopped garlic and sauté for an additional 1-2 minutes.
  8. Cook Fennel: Add sliced fennel and 1 teaspoon dried thyme to the pan. Toss to combine thoroughly. Add a splash of water, cover with a lid, and cook over medium heat for 15-20 minutes until fennel is tender. Season with sea salt and pepper to taste.
  9. Make Dressing: In a small bowl, whisk together extra virgin olive oil, lime juice, and honey. Season with salt and pepper to taste and set aside.
  10. Prepare Greens and Tomatoes: Wash and chop your preferred lettuce mix and halve or quarter cherry tomatoes.
  11. Assemble Salad: On a large serving dish or individual plates, layer the lettuce first, followed by a layer of cooked lentils, then add tomatoes, sautéed fennel, and top with roasted sweet potatoes. Drizzle the dressing over the top and serve immediately.

Notes

  • Du Puy lentils are prized for their firm texture and peppery flavor; brown lentils make a good substitute if unavailable.
  • Soaking lentils reduces cooking time and enhances digestibility.
  • Using coconut oil adds a subtle sweetness and helps sweet potatoes roast nicely.
  • Thinly slicing fennel allows it to cook evenly and meld well with the sautéed onions and garlic.
  • This salad is vegan, gluten-free, and perfect for warm-weather meals or as a nutritious lunch or dinner option.
  • The broil step for sweet potatoes is optional but gives a nice crispy texture if closely monitored.

Nutrition

  • Serving Size: 1 serving (1/4 of recipe)
  • Calories: 320
  • Sugar: 7g
  • Sodium: 250mg
  • Fat: 12g
  • Saturated Fat: 3.5g
  • Unsaturated Fat: 7.5g
  • Trans Fat: 0g
  • Carbohydrates: 45g
  • Fiber: 10g
  • Protein: 12g
  • Cholesterol: 0mg