Today I’m going to show you how to make a vegan protein-packed lentil salad. It’s great for packed lunches to take to a barbecue.
It’s really simple, but it is packed with nutrition and protein as well and incredibly cheap.
it’s gonna be perfectly tangy and the longer it sits in the fridge the better tasting
How To Make Green Lentil Salad:
This recipe is super easy, and it comes together really fast.
The first thing you’re going to want to do is boil your lentils, I use green lentils, but you can use green or brown whatever you have, and you want just to cook them to the perfect consistency.
They’re not mushy, they still are hard and easy to eat, and that’s the central part you don’t want him to be soft and overcooked you still want them to hold its shape.
I cook lentil in the vegetable broth after the broth came to a boil and then you add all the beans and then a bay leaf, and that’s it.
I use veggie broth just to give it a little extra flavour, and then you just drain it and add it to your salad.
So what I have for my salad are some cilantro, bell, pepper, celery, carrots and red onion, and that’s it so what I’m going to do now is add beans to the mixture and give everything a right mix.
They’re still slightly warm this gets better, and better as you let it marinate overnight, so definitely a perfect item to take to work because you can have it cold it’s you want to have this cold.
Lentil salad is a perfect meal prep dish, and it’s packed with protein, and it’s completely vegan so smells so good.
I love cilantro; you can leave it out or add parsley instead a lot of people don’t like cilantro, but I love it, and I always have a ton in the fridge.
Now what I’m going to do is add just a few seasoning ingredients, so I’ve got some olive oil, and I’m going to add very little not very much.
Add Some freshly squeezed lemon juice gives it a really fresh taste and it’s delicious with the olive oil.
Then I’ve got a clove of minced garlic as well and then just some freshly grated salt not very much, and then some black pepper really up to your taste preference but I love black pepper, so I add a lot.
Then give it a good mix all right that looks perfect.
I played around with this recipe a lot and added cucumbers tomatoes have the few key ingredients which are the lentil and the dressy.
You can add anything really, and it will taste delicious, it’s perfectly cooked.
I try this lentil with the lemon juice, olive oil, salt, such natural ingredients for the dressing but it’s just so flavorful and fresh and perfect on a hot summer day so definitely recommend you guys try this one out.
Why You Should Eat Lentil:
They are high in protein, and they’re one of the richest sources of plant-based protein out there. They contain a right spectrum of amino acids which is incredible, so if you are like an athlete or you’re trying to build some muscle consider eating more lentils.
Now let’s talk a little bit about the history of the lentil, it’s not high lentils are an ancient food they were first harvested over 8,000 years ago making it one of the first foods ever to be cultivated.
Interestingly enough, Canada is one of the world’s largest suppliers of lentils.
The most common lentils in grocery stores are the large green lentils and the split red lentils so if you’ve never tried lentils before don’t go for the green lentils first because I find them to be pretty dry and like not all that tasty.
If you’re not that experienced with lentils, I will let you know that the split red lentils are the fastest cooking lentils however they don’t retain their shape or texture very well they cannot turn into a mush.
So I find those better for adding to like soups to thicken soups or add to like curries and stuff like that. Still, if you want them to retain their shape, you should be looking for French lentils poi lentils which are the same French employ lentils and Beluga lentils as well and also the green lentils that I mentioned they would keep their shape well too.
As I mentioned, they are fantastic for athletes and for bodybuilders anybody can eat lentils you want to be an athlete or a bodybuilder for them to benefit you.
One cup of lentils provides our body with 20 grams of protein 40 grams of carbs and only one gram of fat, I should mention it’s a deficient glycemic food, so those carbs are not going to digest very quickly at all.
They’re a slow-digesting carb so for any of you guys that are worried about that the lentil is good food for you.
Lentils are one of the richest sources of folate, so in that one cup of lentils you get almost 90% of your RDI of folate, and entirely is a nutrient.
It’s a vitamin b9 that helps our body to make new red blood cells so another nutrient.
That we know, that helps with our body making red blood cells is iron and talk about what we said that it’s high in iron.
Lentils are super rich in fibre in fact that in one cup of lentils you get 30% of your RDI of fibre which is quite high.
This lentil salad recipe is very easy and tastes absolutely delicious. Loaded with delicious vegetables! Packed full of protein, fibre, vitamins, and nutrients!
- 1 cup green lentils
- 1 bay leaf
- 2-3 cups vegetable broth (enough to cover lentils while boiling)
- 1/4 cup red onions (diced)
- 1 cup carrots (diced)
- 1/2 cup celery (diced)
- 1/2 cup red bell pepper (diced)
- 1/4 cup cilantro (minced)
- 1 tbsp olive oil
- 5 tbsp lemon juice (freshly squeezed)
- 1 garlic clove (minced)
- 1 tsp salt (more to taste)
- 1-2 tsp black pepper (more to taste)
In a medium pot, bring vegetable broth to a boil. Add the bay leaf and green lentils.
Boil for about 15-20 minutes until the lentils are soft when you push down on them, making sure they are not mushy. Drain your lentils and throw away the bay leaf.
In a large bowl, add all your veggies (onion, carrots, celery, bell pepper, and cilantro).
Add your lentils and give everything a good toss.
Add in the oil, lemon juice, garlic, salt, and pepper to the bowl. Give everything a good mix and taste for salt and pepper. Enjoy right away or cold the next day!