In season当季French法式
Warm French Lentil Salad法式温扁豆沙拉
A 4-serving recipe with a 45-minute beginner workflow, exact seasoning and visible checkpoints.绿扁豆煮熟后拌红葱头、胡萝卜和第戎芥末，温热时也好吃。
BEGINNER FIELD GUIDE新手做饭说明书
Before you turn on the heat先备齐，再开火
Wash hands & produce洗手、洗菜洗手、洗菜Lava manos y verduras손·채소 씻기
Measure first先量好先量好Mide antes먼저 계량
Measure 1 cup DRY French green (Puy) lentils; spread on a plate and remove any small stones, then rinse in a sieve. Finely dice 1 shallot and 1 carrot to 3 mm. Chop 3 tbsp parsley. Squeeze 2 tbsp lemon juice. Measure 1 tbsp Dijon, 3 tbsp oil and 1 tsp fine salt. Crumble 3 oz / 85 g goat cheese.量1杯干法国绿扁豆，摊盘挑出小石子后筛中冲洗；1颗红葱头、1胡萝卜切3毫米细丁；3大匙欧芹切碎；取柠檬汁2大匙；量1大匙第戎芥末、3大匙油、1小匙细盐；85克山羊奶酪掰碎。
Written for 4 servings · cooking more? Use batches按 4 人份写 · 加量请分批按 4 人份寫 · 加量請分批Para 4 porciones · si haces más, por tandas4인분 기준 · 늘리면 나눠 조리
Full safety & prep notes完整安全与备料说明完整安全與備料說明Notas completas de seguridad안전·준비 전체 안내
These instructions use the base recipe: 4 servings. Scaling ingredients does not scale pan size or cooking time. Use batches and verify the stated checkpoints.以下按原方4人份写。改变份量不会自动改变锅大小或烹饪时间；增加份量请分批，并核对每步判断点。
- Wash hands with soap for 20 seconds. Rinse fresh produce under running water; dry leaves with a clean towel before cutting. Stabilize the board on a damp towel.用肥皂洗手20秒；蔬果用流动水洗净，叶菜用干净毛巾沥干；砧板下垫湿毛巾防滑。
- Use measuring spoons: 1 tbsp = 15 ml; 1 tsp = 5 ml. Measure the ingredient list before starting. Water used below is additional tap drinking water.用量匙：1大匙15毫升，1小匙5毫升；开始前按食材表量好。下文用水另备可饮用水。
Ingredients食材
- French green lentils法国绿扁豆1 cup杯
- Shallot红葱头1
- Carrot胡萝卜1
- Dijon mustard第戎芥末1 tbsp大勺
- Olive oil橄榄油3 tbsp大勺
- Lemon柠檬1
- Parsley欧芹3 tbsp大勺
- Goat cheese山羊奶酪3 oz盎司
- Fine salt细盐1 tsp小勺
Method做法
Put the lentils in a 3-quart Dutch oven and add water until it covers them by 5 cm. Bring to a boil.
3升锅里放扁豆，加水没过5厘米，烧开。
The water bubbles steadily around the lentils.扁豆周围的水稳定冒泡。
Common mistake & quick fix容易错在哪，怎么补救
If boiling over, lower heat; keep enough water to cover the pieces by 2 cm.溢锅就调小火，水保持高于食材2厘米。
Simmer the lentils uncovered.
扁豆不加盖煮着。
A cooled lentil is tender but still holds its shape and skin.吹凉的一粒软但仍保持形状和皮。
Common mistake & quick fix容易错在哪，怎么补救
Taste at 18 minutes; mushy lentils overcooked — next time stop 3 minutes sooner. Add hot water if it drops below the lentils.18分钟开始试；软烂就是煮过了，下次早3分钟；水低于豆面就加热水。
Tip the pot away from your body and drain the lentils through a colander.
锅朝远离身体的方向，把扁豆倒进漏盆沥干。
No steady stream of water drips from the lentils.扁豆不再连续滴水。
Common mistake & quick fix容易错在哪，怎么补救
Use oven mitts and avoid rising steam; never hold a colander over your hand.戴隔热手套避蒸汽，不用手托着漏盆接滚水。
Whisk the Dijon, lemon juice, oil, and salt until smooth, then stir in the shallot.
把芥末、柠檬汁、油和盐搅匀，再拌入红葱头。
The dressing is smooth and evenly cloudy, without lumps.汁顺滑均匀微浑，没有结团。
Common mistake & quick fix容易错在哪，怎么补救
If thick or lumpy, stir 20 more seconds; add water 1 tsp at a time, at most 3 extra tsp. Oil separation is normal: stir again before pouring.稠或结团就再搅20秒，每次加1小匙水，最多3小匙。油水分层正常，倒前再搅。
Toss the warm lentils with the dressing, carrot, and parsley.
温扁豆拌上汁、胡萝卜和欧芹。
Everything is evenly coated with a thin layer of dressing, not sitting in a puddle.材料均匀薄薄裹汁，不泡在水里。
Common mistake & quick fix容易错在哪，怎么补救
If liquid pools, lift the salad out with a slotted spoon; next time dry produce thoroughly.出水就用漏勺盛出，下次蔬菜充分沥干。
Divide among 4 plates and crumble the goat cheese over the top.
分到4只盘子里，把山羊奶酪捏碎撒在上面。
The lentils are glossy and the cheese sits in small crumbles.扁豆发亮，奶酪呈小碎粒。
Common mistake & quick fix容易错在哪，怎么补救
Leftovers: into the fridge within 2 hours (1 hour on a hot 90°F+ day), eat within 3 days, and reheat to 165°F (74°C). Keep raw salad and dressing separate.吃不完的2小时内放冰箱（天热超90°F就1小时内），3天内吃完，回热要热到165°F (74°C)。生沙拉和酱汁分开。
Know your ingredients认识食材
Ingredients explained食材讲解
French green lentils法国绿扁豆Fast-cooking legume, no soaking. Iron + protein; red ones melt, green/brown hold shape.不用泡、熟得快。含铁和蛋白；红扁豆会化，绿/棕的成形。
Shallots红葱头Small, sweet onion for sauces and dressings; milder than onion. Pick firm and dry.红葱头，小而甜，适合酱汁和沙拉汁，比洋葱温和。挑硬实干爽的。
Carrot胡萝卜Beta-carotene—absorbs best with a bit of fat. Firm, bright, no cracks.含β-胡萝卜素，配点油吸收更好。选硬挺、颜色鲜、无裂纹的。
Dijon mustard第戎芥末Sharp French mustard that also emulsifies dressings. Keeps in the fridge for months.辛辣的法式芥末，也能让沙拉汁乳化。冷藏可放数月。
- Olive oil橄榄油
Extra-virgin olive oil for finishing; neutral oils (avocado, canola) for high heat.特级初榨橄榄油淋面；高温用中性油（牛油果油、菜籽油）。
Lemon柠檬Brightens any dish; acid balances richness. Heavy, thin-skinned lemons are juiciest.提亮整道菜，酸能解腻。选沉、皮薄的汁多。
Parsley欧芹Flat-leaf has more flavor than curly. Adds vitamin K and freshness.平叶比卷叶香。补维K、提清新。
Cookware厨具
- Knife, stable board, measuring cups/spoons, mixing bowl, spoon and sieve刀、稳定砧板、量杯量匙、拌碗、勺和筛子
3-liter pot and colander3升锅和漏盆
Make it a balanced meal营养搭配建议
This is a side — pair with a lean protein (roast chicken, salmon) and one green vegetable for a full plate.这是配菜——搭一份瘦蛋白（烤鸡、三文鱼）和一份绿色蔬菜，凑成完整一餐。
Why it works: aim for half the plate vegetables, a quarter protein, a quarter whole grains or starch — then let one rich dish be the star.搭配思路：半盘蔬菜、四分之一蛋白、四分之一主食；一桌里只让一道浓郁的菜当主角。
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