Esta Ensalada de lentejas y quinoa is a 5-minute healthy lunch made with many different vegetables and with almost 20 grams of natural protein Por porción.
When I start my meal prep for the week (this week it’s Plan de comidas con alto contenido en proteínas n.° 2), one of the big issue is always to get enough protein in my lunch without making it a complicated and long recipe. Salads, like my Ensalada de quinoa y espinacas, Healthy Carrot Raisin Salad o Ensalada vegana de brócoli are the best way of making quick lunches, but they often lack protein.
However, by using plenty of quinoa and lentils, I’ve managed to make a healthy recipe that can be made in large batches and stored in cute jars so I can have my daily lunch ready every day of the week, and it takes me less than 10 minutes to prepare the whole lot!
Aunque la receta completa está justo debajo, no te pierdas todos mis consejos más abajo, que incluyen sustituciones de ingredientes, mis trucos de cocina y fotos paso a paso.
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Ensalada de lentejas y quinoa
Ingredientes
- 1 puede Lentejas marrones - canned, rinsed, drained
- 1 taza de Pimiento - cored, finely diced I used yellow and red
- 1 ½ taza de Pepino - peeled, diced
- 12-15 Tomates cherry
- 9 onzas de La Quinoa - cooked (note 1)
- 18 Aceitunas Kalamata
- ⅓ taza de Vegan Feta - opcional
Aderezo
- 4 cucharadas de tahini
- 3 cucharadas de Agua
- 2 cucharadas de Jugo de limon
- 2 cucharadas de Garlic-Infused Olive Oil
- ⅓ cucharadita de Ajo en polvo
- ⅓ cucharadita de orégano
- 2-4 cucharaditas de Jarabe de arce - to adjust the sweetness
- ¼ cucharadita de Salt
Instrucciones para la impresión en alta definición
- In a large mixing bowl, prepare the salad dressing. Simply add all the ingredients and whisk to combine. Adjust the salt, pepper, maple syrup to taste.
- Add all the salad ingredients to a salad bowl, add the dressing, and toss to combine.
- If you meal-prep, line up 3 glass mason jars and divide the dough evenly at the bottom of each jar.
- Fill up each jar with cooked lentils, bell pepper, cucumber, cherry tomatoes, cooked quinoa, olives, and vegan feta.
- Close jar and store in the fridge up to 4 days
Notas
Equipos
Nutrición
Ingredientes y sustituciones
- Lentejas marrones – Brown lentils are rich in protein and easy to cook.
- Pimiento – I like a combination of colors in my salad to make them pop, but you can use any color you like, red, green, yellow, or orange.
- Pepino – I like to use English cucumber, but you can also use Lebanese cucumber if you prefer.
- Tomates cherry – When I have cherry tomatoes from my garden, I use them, otherwise, any kind of small tomatoes work.
- La Quinoa – Quinoa is super-rich in protein and has an excellent nutritional profile. I have tip for cooking it and avoiding the sometimes bitter taste in my quinoa cooking guide.
- Aceitunas Kalamata – Any olive work, but I like the taste and sweetness of kalamata olives.
- Vegan Feta – Vegan feta works great with olives to give the salad a Mediterranean taste. You can skip it if you don’t have any or use other vegan cheese.
Aderezo
- tahini – Tahini is a sesame paste, it brings a lot of nutrients. You can also use hemp butter.
- Jugo de limon – You can either use fresh lemon juice or bottled juice from the shop.
- Garlic-Infused Olive Oil – To add more flavor, you can use garlic-infused olive oil. Alternatively, regular olive oil works as well.
- Ajo en polvo – For more taste.
- orégano – Dried oregano, or an Italian herb mix, give the salad a fresh and summery taste.
- Jarabe de arce – For sweetness. You can replace it with any other unrefined sweetener, like coconut nectar or agave syrup.
How to Make Lentils and Quinoa Salad
Since it’s a salad, it’s super easy to make, but let me show you the key steps in pictures. The recipe is available in full below.
Combine the dressing ingredients in a large bowl.
Place the dressing at the bottom of the jar and top them with cooked lentils.
Add all the vegetables on top of the lentils in any order. I like to place them in layer for colors.
Top the veggies with cooked quinoa, and then add slices of feta. You can top everything with olives.
Consejos para preparar comidas
This salad is perfect for meal prep because it keeps really well. You have two options for your meal prep:
- One large container: prepare all the ingredients in a large container and store the dressing in another container. When serving it, add a portion to a place and drizzle your dressing on top.
- Frascos pequeños: my favorite option is to prepare them, as I showed above, by using small jars with the dressing at the bottom. When serving, give it a good stir.
Easy, delicious. I didn’t have feta so I put instead crumbled tofu, very tasty
Good substutution, thanks for the review!