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.