High-Protein Vegetarian Lentil and Quinoa Salad

This recipe features a high-protein combination of lentils and quinoa, complemented by fresh vegetables and a simple lemon dressing. It’s an easy, healthy, and satisfying meal perfect for lunch or dinner.

Ingredients (Serves 4):

For the Salad:

• 200 g quinoa (uncooked)
• 150 g green or brown lentils (uncooked)
• 1 cucumber (200 g), diced
• 1 red bell pepper (150 g), diced
• 1 red onion (100 g), finely chopped
• 150 g cherry tomatoes, halved
• 100 g feta cheese, crumbled (optional for added protein and flavor)
• 50 g fresh parsley, chopped

For the Dressing:

• 3 tablespoons extra virgin olive oil (45 ml)
• Juice of 1 lemon (30 ml)
• 1 teaspoon Dijon mustard
• 1 teaspoon honey or maple syrup (optional for sweetness)
• Salt and pepper to taste

Instructions:

1. Cook the Quinoa and Lentils:

• Rinse the quinoa under cold water.
• In a medium pot, combine the quinoa with 400 ml of water. Bring to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes, or until the quinoa is cooked and the water is absorbed. Fluff with a fork and let it cool.
• Rinse the lentils under cold water.
• In another pot, combine the lentils with 600 ml of water. Bring to a boil, then reduce the heat and simmer for 20-25 minutes, or until the lentils are tender but not mushy. Drain any excess water and let them cool.

2. Prepare the Vegetables:

• While the quinoa and lentils are cooking, dice the cucumber, red bell pepper, and red onion. Halve the cherry tomatoes.
• Chop the fresh parsley.

3. Make the Dressing:

• In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, honey (if using), salt, and pepper.

4. Assemble the Salad:

• In a large bowl, combine the cooked quinoa, lentils, diced cucumber, red bell pepper, red onion, cherry tomatoes, and chopped parsley.
• Pour the dressing over the salad and toss to combine.
• If using, sprinkle the crumbled feta cheese on top.

5. Serve:

• Divide the salad into 4 portions, about 350-400 g each.

Nutritional Information (Per Serving):

Calories and Macronutrients:

• Total Weight: ~350-400 g per serving
• Calories: 480 kcal
• Protein: 22 g
• Fat: 18 g
• Carbohydrates: 54 g
• Fiber: 14 g

Breakdown:

Lentils (Approx. 75 g per Serving):

• Calories: 105 kcal
• Protein: 8 g
• Fat: 0.4 g
• Carbohydrates: 18 g
• Fiber: 7 g

Quinoa (Approx. 100 g per Serving):

• Calories: 120 kcal
• Protein: 4 g
• Fat: 2 g
• Carbohydrates: 21 g
• Fiber: 2 g

Vegetables and Dressing:

• Calories: 140 kcal
• Protein: 2 g
• Fat: 14 g (from olive oil)
• Carbohydrates: 10 g
• Fiber: 5 g

Feta Cheese (25 g per Serving, Optional):

• Calories: 115 kcal
• Protein: 8 g
• Fat: 10 g
• Carbohydrates: 1 g

Health Benefits:

This salad is a powerhouse of nutrients, offering:

• High Protein: Lentils and quinoa are excellent plant-based sources of protein, essential for muscle repair and maintenance. Adding feta cheese boosts the protein content even further.
• Complex Carbohydrates: Quinoa and lentils provide complex carbohydrates that deliver sustained energy and support digestive health.
• Rich in Fiber: The combination of lentils, quinoa, and vegetables offers a significant amount of dietary fiber, which aids digestion and helps maintain a healthy weight.
• Healthy Fats: The olive oil in the dressing contributes heart-healthy monounsaturated fats, which are beneficial for cardiovascular health.
• Vitamins and Minerals: The vegetables in the salad are rich in vitamins, antioxidants, and minerals, supporting overall well-being and immune function.

This recipe is easy to prepare, delicious, and packed with nutrients, making it a perfect choice for a healthy, balanced meal.