High-Protein French Lentil Salad is a delicious and healthy dish. It contains protein and fiber content, which keeps us full for a long time. Use the olive oil, French green lentils, Dijon mustard, garlic, vegetables, parsley, mint, lemon juice, feta cheese crumbs, red wine vinegar, & seasonings. You can easily obtain these simple items from the grocery stores. They might have been in the kitchen. Serve this salad with tofu, chickpeas, olives, or quinoa pilaf. High-Protein French Lentil Salad is good to have as a lunch or light dinner. This salad stores in the fridge for 5 days, but not in the freezer because of the vegetables.
STATS:
- Caloric count: 290 kcal
- Preparation duration: Fifteen minutes
- Cooking duration: 25 minutes
- Serving Size: 1 & ½ cups
- Cuisine: French
- Overall duration: 40 minutes
- Course: Salad, Main Course
- Diet: High-Protein
- Servings: 4
EQUIPMENT:
- Medium saucepan
- Fine-mesh strainer
- Cutting board
- Large mixing bowl
- Jar for dressing
- Knife
INGREDIENTS:
- 1 cup dry French green lentils
- 3 cups water
- 1 cup of cucumber
- 1 cup cherry tomatoes
- ½ cup red bell pepper
- ¼ cup red onion
- ¼ cup fresh parsley
- One tbsp. lemon juice
- 2 tbsp. fresh mint
- 2 tbsp. olive oil
- One tbsp. Dijon mustard
- 1 tbsp. red wine vinegar
- ½ tsp. sea salt
- ¼ tsp. black pepper
- One garlic piece
- ¼ cup feta cheese crumbs
INGREDIENT NOTES:
GREEN LENTILS:
- Use the green lentils to provide the texture in the salad. It is also called the lentilles vertes, and it also provides protein in this dish.
CUCUMBER:
- They will add the fresh taste and crunchiness to the salad. Use the English cucumbers to make this salad as they have fewer seeds. You can also use the regular ones if required.
CHERRY TOMATOES:
- Use them to add the natural sweet taste, color, and tangy taste to the salad.
RED BELL PEPPER:
- Use the red bell pepper to provide the crunchiness and vitamin C in the salad. It will add the light, sweet taste. Utilize the different colors of bell peppers to make it visually appealing.
RED ONIONS:
- They will add the sharp and deep flavor to the salad. You can immerse them in ice-cold water to lighten their sharp taste.
HERBS:
- Use the parsley or mint to add a bright taste to the salad. These herbs will stabilize the flavor of the lentils.
OLIVE OIL:
- It is utilized to make the foundation of the dressing and add good fat content. Use the avocado oil instead if required.
FETA CHEESE:
- Use the feta cheese to add the creaminess and protein in the salad. It is not required to include the feta cheese, so you can skip this cheese if you have a dairy allergy.
INSTRUCTIONS:
- Wash the lentils with cold water.
- Now add the lentils and water to the pan and let it boil.
- Then decrease the heat and simmer the lentils for 20 to 25 minutes till it gets tender.
- Now, strain the additional water content and cool them for ten minutes.
- Take a big vessel and include the bell pepper, onions, cucumber, parsley, mint, or tomatoes in the salad and mix them.
- Include the olive oil, Dijon mustard, lemon juice, salt, garlic, black pepper, & vinegar, and whisk them to combine.
- Then include the cooled lentils in the salad and add the dressing over them.
- Now mix all of these items to coat the dressing.
- Include the feta cheese in it and fold it nicely.
- Cool the salad for half an hour and serve it chilled.
SERVING SUGGESTIONS:
PROTEINS:
- Grilled Salmon
- Lemon Herb Chicken
- Garlic Shrimp
- Baked Tofu
- Tempeh
BREAD & GRAINS:
- Whole-Grain Pita
- Sourdough Bread
- Quinoa
- Brown Rice
- Farro
SIDES:
- Hummus
- Tzatziki
- Stuffed Grape Leaves
- Marinated Olives
- Baba Ganoush
VEGETABLES:
- Roasted Asparagus
- Grilled Zucchini
- Roasted Brussels Sprouts
- Green Beans
- Cucumber Salad
SOUPS:
- Tomato Basil Soup
- Lentil Soup
- Vegetable Soup
- Minestrone
- Roasted Red Pepper Soup
SALADS:
- Greek Salad
- Arugula Salad
- Cucumber Tomato Salad
- Spinach Salad
- Mixed Greens Salad
MEAL PREP IDEAS:
- Grain Bowls
- Mason Jar Salads
- Lettuce Wraps
- Lunch Boxes
- Mediterranean Bowls
BEVERAGES:
- Sparkling Water
- Iced Green Tea
- Lemon Water
- Mint Tea
- Cucumber Water
DESSERTS:
- Fresh Berries
- Fruit Salad
- Greek Yogurt with Honey
- Baked Apples
- Citrus Slices
TIPS:
- Add the just-tender lentils to the salad to maintain the texture.
- Chill the salad and then serve it to provide a good flavor.
- Include the feta cheese, then serve it so it remains fresh.
- Include the lemon juice & vinegar in salad as you like.
STORAGE INFORMATION:
FRIDGE:
- Include the salad in tight vessel & stock for 5 days.
FREEZER:
- This salad doesn’t freeze well because of the vegetables.
FAQs:
Will I utilize the brown lentils to make this salad?
- Yes, use the brown lentils instead to make this salad. It is good to use the French lentils to provide a good texture, and they also hold their shape well.
Is this salad perfect to make before the requirement?
- Yes, prepare all these items & mix them just before serving to keep it refreshing.
How to make the salad vegan?
- You can eliminate the feta cheese to make the salad vegan.
Will I include the protein in the salad?
- Include the tofu, tempeh, additional feta, or grilled chicken to add more protein to the dish.
NUTRITIONAL INFORMATION:
Iron: 4.5 mg
Total Carbs: 30 g
Vitamin A: 0.25 mg
Calories: 290 kcal
Serving Size: 1½ cups
Fiber: 8 g
Net Carbs: 22 g
Calcium: 90 mg
Protein: 13 g
Sodium: 340 mg
Serving: 4
Potassium: 620 mg
