Looking for a delicious way to boost your protein intake while enjoying a vibrant and refreshing dish? Look no further than this High Protein Lentil Salad! Packed with wholesome ingredients and bursting with flavor, this vegetarian delight is perfect for a quick lunch, a hearty side dish, or a light dinner. With just 15 minutes of prep time and 30 minutes of cooking, you can whip up a nutritious meal that will leave you feeling satisfied and energized. Dive into this recipe and discover how easy it is to create a colorful salad that not only tastes amazing but also nourishes your body!
Prep Time: 15 mins
Cook Time: 30 mins
Total Time: 45 mins
Cuisine: Vegetarian
Serves: 4 servings
Ingredients
- 1 cup lentils
- 2 cups water
- 1 bell pepper, diced
- 1 cucumber, diced
- 1/4 red onion, finely chopped
- 1/4 cup parsley, chopped
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- Salt and pepper to taste
Instructions
- Begin by rinsing the lentils under cold water in a fine mesh strainer to remove any debris or dust. This step ensures the lentils are clean before cooking.
- In a medium-sized pot, combine the rinsed lentils and 2 cups of water. Bring the mixture to a boil over medium-high heat.
- Once boiling, reduce the heat to low, cover the pot, and let the lentils simmer for about 20-25 minutes, or until they are tender but still hold their shape. Stir occasionally to prevent sticking.
- While the lentils are cooking, prepare the vegetables. Dice the bell pepper and cucumber into small, uniform pieces. Finely chop the red onion and parsley. Set aside.
- After the lentils are cooked, remove the pot from heat and drain any excess water. Allow the lentils to cool for a few minutes.
- In a large mixing bowl, combine the cooked lentils, diced bell pepper, diced cucumber, finely chopped red onion, and chopped parsley.
- In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper to create a dressing. Adjust the seasoning to taste.
- Pour the dressing over the lentil and vegetable mixture. Gently toss everything together until the ingredients are well coated with the dressing.
- Let the salad sit for at least 10 minutes before serving to allow the flavors to meld. This salad can be served warm or chilled, depending on your preference.
- Serve the high protein lentil salad in bowls or on a platter, and enjoy as a nutritious meal or side dish. Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
Tips
- Rinse Your Lentils: Always rinse your lentils under cold water before cooking to remove any dust or debris. This simple step ensures a cleaner and tastier dish.
- Cook to Perfection: Keep an eye on the lentils while they simmer. You want them tender but still holding their shape—check for doneness around the 20-minute mark.
- Chill for Flavor: Allow the salad to sit for at least 10 minutes before serving. This resting period helps the flavors meld together beautifully, enhancing the overall taste.
- Customize Your Veggies: Feel free to add other vegetables like cherry tomatoes, shredded carrots, or even avocado for extra flavor and nutrition.
- Dressing Variations: Experiment with different dressings! A splash of balsamic vinegar or a sprinkle of feta cheese can add a delightful twist to your salad.
- Make Ahead: This salad keeps well in the fridge for up to 3 days, making it a great option for meal prep. Prepare a batch at the beginning of the week for quick and healthy lunches!
Nutrition Facts
Calories: 250kcal
Carbohydrates: 35g
Protein: 18g
Fat: 10g
Saturated Fat: g
Cholesterol: 0mg
