Lentil and ham salad with vinaigrette
Lentil and ham salad with vinaigrette is a hearty, savory dish featuring cooked lentils, diced ham, and often a mix of fresh vegetables like celery, onion, or parsley, all tossed in a tangy vinaigrette dressing. It is a staple in French bistro cuisine, where it is celebrated as a rustic, satisfying meal that makes excellent use of pantry staples. The combination of earthy lentils and salty ham creates a deeply flavorful and textured salad.
🍽️ Nutrition at a glance
This dish is a protein powerhouse, thanks to the lentils and ham, and is also a good source of dietary fiber, iron, and B vitamins. A typical serving, which is about one cup, generally falls in the range of 300-400 calories, with the exact count depending on the ham's fat content and the amount of oil in the vinaigrette.
Nutrition breakdown
| Calories | 320 kcal |
| Protein | 22 g |
| Carbs | 35 g |
| Fat | 10 g |
| Fiber | 12 g |
| Sugar | 5 g |
| Sodium | 680 mg |
| Potassium | 650 mg |
| Iron | 4.5 mg |
| Folate | 180 mcg |
| Vitamin B1 (Thiamine) | 0.3 mg |
| Vitamin B6 | 0.4 mg |
| Zinc | 3.2 mg |
| Magnesium | 70 mg |
| Phosphorus | 280 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Nutritionally, this salad is unique because it provides a complete amino acid profile when the plant-based protein from lentils is combined with the animal protein from ham. Culturally, it represents the French principle of 'cuisine bourgeoise'—elevating simple, economical ingredients into a dish that is both nourishing and elegant enough for a casual dinner party.
