Этот Салат из чечевицы и киноа is a 5-minute healthy lunch made with many different vegetables and with almost 20 граммов натурального белка на порцию.
When I start my meal prep for the week (this week it’s План питания с высоким содержанием белка №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 Салат из киноа и шпината, Полезный салат из моркови и изюма или Веганский салат из брокколи 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!
Полный рецепт находится чуть ниже, но не пропустите все мои советы, которые вы найдете дальше, включая варианты замены ингредиентов, мои кулинарные рекомендации и пошаговые фотографии!
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Салат из чечевицы и киноа
Ингредиенты:
- 1 Коричневая чечевица - canned, rinsed, drained
- 1 чашку Болгарский перец - cored, finely diced I used yellow and red
- 1 ½ чашку Огурец - очищенный, нарезанный кубиками
- 12-15 Томаты черри
- 9 унции Киноа - cooked (note 1)
- 18 Каламата Оливки
- ⅓ чашку Веганская фета - необязательный
Одевание
- 4 столовые ложки тахини
- 3 столовые ложки Вода
- 2 столовые ложки Лимонный сок
- 2 столовые ложки Garlic-Infused Olive Oil
- ⅓ чайной ложки Чесночный порошок
- ⅓ чайной ложки орегано
- 2-4 чайные ложки Кленовый сироп - to adjust the sweetness
- ¼ чайной ложки Salt
инструкции
- 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
Заметки
Подобрать оборудование
Питание
Ингредиенты и замены
- Коричневая чечевица – Brown lentils are rich in protein and easy to cook.
- Болгарский перец – 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.
- Огурец – I like to use English cucumber, but you can also use Lebanese cucumber if you prefer.
- Томаты черри – When I have cherry tomatoes from my garden, I use them, otherwise, any kind of small tomatoes work.
- Киноа – 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.
- Каламата Оливки – Any olive work, but I like the taste and sweetness of kalamata olives.
- Веганская фета – 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.
Одевание
- тахини – Tahini is a sesame paste, it brings a lot of nutrients. You can also use hemp butter.
- Лимонный сок – 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.
- Чесночный порошок – For more taste.
- орегано – Dried oregano, or an Italian herb mix, give the salad a fresh and summery taste.
- Кленовый сироп – 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.
Советы по приготовлению еды
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.
- Маленькие баночки: 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!