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This Lentil Salad Is Packed With Heart-Healthy Ingredients

Caroline Muggia
April 9, 2019
Caroline Muggia
By Caroline Muggia
mbg Contributor
Caroline Muggia is a writer, environmental advocate, and registered yoga teacher (E-RYT) with a B.A. in Environmental Studies & Psychology from Middlebury College.
Image by Janis Nicolay
April 9, 2019

As the warmer weather rolls in, we're all about spending less time in the kitchen and more time outside. This salmon, lentil, and fennel salad from Rosie Daykin's new cookbook Let Me Feed You is easy to make (especially if you have leftover lentils or salmon) and can be kept for three days, so you're all set for the next day's lunch.

Daykin, the best-selling author of Butter Baked Goods and Butter Celebrates!, is all about making nutritious home-cooking accessible while not compromising on taste and quality. While this salad may seem simple at first glance, it's bursting with a blend of bold and lighter flavors and packed with heart-healthy ingredients.

The salad features lentils, a nutrient-dense legume with a nutty and earthy flavor. They are high in fiber, folate, and magnesium, which may help lower blood cholesterol, balance blood sugar, and reduce the risk of heart disease.

You'll also get a serving of healthy fats including salmon and olive oil, both staples of the Mediterranean diet and known for their high omega-3 content and heart-healthy benefits.

Whether you're looking for a creative way to use your salmon and lentils or craving some unexpected flavor combos, this one's for you.

French Lentils & Fennel Salad

Makes 6 servings


  • 1 cup dried French lentils
  • 3 cups water
  • 1 teaspoon salt
  • 1 cup thinly sliced fennel, about 1 bulb
  • 1 can smoked salmon, drained (about 1 cup)
  • ¼ red onion, peeled and very thinly sliced
  • 1 cup finely chopped flat-leaf parsley
  • 2 tablespoons finely chopped dill
  • 2 tablespoons olive oil
  • 2 tablespoons red wine vinegar
  • Zest of 1 lemon
  • 1 teaspoon salt
  • ½ teaspoon pepper


  1. Place the lentils in a sieve and rinse them under cold running water for a minute or two. Combine the lentils, 3 cups water, and salt in a large pot over high heat. Bring to a boil, then reduce heat and allow the lentils to simmer, covered, for about 30 minutes, under tender. Drain and set aside.
  2. Trim the fennel stalks from the bulb and cut it in half. Using a very sharp knife or a mandoline slicer set on the thinnest setting, carefully cut the fennel into very thin slices.
  3. Place the lentils, fennel slices, smoked salmon, red onions, parsley, and dill in a large serving bowl. Use a large spoon to gently toss to combine.
  4. In a small bowl, whisk together the remaining ingredients, then pour over the salad and toss again. You may wish to season with a little more salt and pepper to suit your taste.
  5. Store, covered, in the refrigerator for up to 3 days (perfect for your packed lunch the next day).
Based on excerpts from Let Me Feed You by Rosie Daykin with the permission of Random House. Copyright © 2019.
Caroline Muggia author page.
Caroline Muggia

Caroline Muggia has a B.A. in Environmental Studies & Psychology from Middlebury College. She received her E-RYT with Yoga Works and is a graduate of the Institute for Integrative Nutrition. A writer and environmental advocate, she is passionate about helping people live healthier and more sustainable lives. You can usually find her drinking matcha or spending time by the ocean.