French green bean salad with chicken, lentils, and eggs

French green bean salad with chicken, lentils, and eggs - A harmony of flavors and textures

Total preparation time: 50 minutes
Preparation time: 20 minutes
Cooking time: 30 minutes
Number of servings: 4

Who doesn't love a fresh salad packed with healthy and colorful ingredients? The French green bean salad with chicken, lentils, and eggs is an excellent choice for lunch or dinner, bringing a perfect balance of proteins, fibers, and vitamins. This recipe is not only nutritious but also full of flavor, and the combination of tastes will surely delight everyone's taste buds.

A brief history

Salads have evolved over time, being consumed since ancient times, but the French salad has gained popularity for its refinement and balance of ingredients. This recipe, with deep roots in culinary tradition, combines simple yet nutritious ingredients to create a dish that not only satisfies hunger but also lifts the spirits.

Essential ingredients

- 250 g Puy lentils (a variety of lentils with a firm texture and unique flavor)
- 200 g cooked chicken (you can use roasted or boiled chicken breast)
- 200 g green beans (fresh or frozen)
- 2 large eggs (to add extra protein and an appetizing look)
- 2 green onion stalks (for added freshness and flavor)
- 1 garlic clove (for an intense taste)
- 2 1/2 teaspoons Dijon mustard (for a savory dressing)
- 1 teaspoon honey (for a touch of sweetness)
- 3 tablespoons extra virgin olive oil (for a rich and healthy taste)
- 1 tablespoon white wine vinegar (for a balance of acidity)
- Salt and pepper, to taste
- Fresh salad leaves (to add a crunchy and fresh element)

Preparation technique

1. Preparing the lentils
Start by cooking the lentils according to the package instructions. Typically, this takes about 20-25 minutes. Make sure not to overcook them, or they will become mushy. Once cooked, drain the lentils, reserving some of the cooking water. This will add moisture and flavor to the salad.

2. The savory dressing
In a skillet, add the drained lentils and a little reserved water. Mix with 2 tablespoons of olive oil, vinegar, salt, and pepper. Keep the mixture over low heat to stay warm.
In a separate bowl, slice the green onions and add them. Crush the garlic clove and mix it with the mustard, honey, one tablespoon of vinegar, 3 tablespoons of olive oil, salt, and pepper. Mix well to create a smooth dressing.

3. Boiling the eggs and green beans
In a separate pot, bring water to a boil and add the eggs. Boil them for 6 minutes to achieve a soft yolk. Once done, rinse them under cold running water to stop the cooking process.
In the same water, boil the green beans for 4 minutes until they become crisp. Then drain them well.

4. Assembling the salad
Tear the chicken into small pieces and mix it with the previously prepared dressing and green beans.
On a large platter, layer the lentils, then place the salad leaves. Add the chicken and green bean mixture.
Peel the boiled eggs and cut them into quarters, placing them on top of the salad for an appetizing look.

5. Serving
The salad is served immediately to maintain the freshness of the ingredients. It is delicious both warm and cold, making it versatile for any occasion.

Useful tips

- Fresh ingredients: Choose fresh and quality ingredients, as they will make a difference in the final flavor of the dish.
- Possible variations: Instead of chicken, you can use turkey or tofu for a vegetarian option. You can also experiment with different types of beans or add avocado for extra creaminess.
- Customized dressing: You can adjust the dressing according to your preferences, adding herbs like dill or parsley for an even fresher taste.
- Culinary combinations: This salad pairs perfectly with fresh lemonade or dry white wine. You can serve it as is or alongside crispy bread.

Nutritional benefits

This salad is not only tasty but also very healthy. Lentils provide plant-based proteins and fibers, while chicken complements the intake of quality proteins. Eggs bring healthy fats and essential nutrients, and green beans are an excellent source of vitamins and minerals. Additionally, extra virgin olive oil is rich in antioxidants and healthy fats, beneficial for heart health.

Frequently asked questions

1. Can I use canned lentils?
Yes, you can use canned lentils to save time, but make sure to rinse them well before use.

2. How can I store the salad?
The salad is best consumed fresh, but you can store the ingredients in separate containers and assemble them before serving.

3. Can the salad be frozen?
It is not recommended to freeze the assembled salad, but you can freeze the chicken or lentils separately.

Whether you prepare this salad for a relaxing family dinner or a gathering with friends, you will bring to the table a dish that impresses with its simplicity and refinement. Enjoy every bite and don't forget to share this delicious recipe with your loved ones! Bon appétit!