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15g Protein Lentil Salad Recipe

Emily Carter

15g Protein Lentil Salad Recipe combines cooked lentils, fresh vegetables, and zesty dressing into a hearty vegan salad.

Print Recipe
Prep Time 12 minutes
Cook Time 18 minutes
Total Time 30 minutes
Servings 4 servings
Calories 230 kcal

Ingredients
  

  • 1 cup dry green lentils
  • 3 cups water
  • 1 cup diced cucumber
  • 1 cup cherry tomatoes halved
  • ½ cup diced red onion
  • 2 tbsp olive oil
  • 2 tbsp lemon juice
  • 1 tbsp chopped parsley
  • ½ tsp salt
  • ¼ tsp black pepper

Instructions
 

  • Add lentils and water to a saucepan.
  • Bring to a boil, then simmer 18 minutes.
  • Drain lentils and allow cooling slightly.
  • Transfer lentils to a mixing bowl.
  • Add cucumber, tomatoes, and red onion.
  • Mix olive oil, lemon juice, salt, and pepper.
  • Pour dressing over salad and toss gently.
  • Sprinkle parsley before serving.

Notes

Nutritional values (per serving)

Calories: 230
Total Fat: 7g
Saturated Fat: 1g
Carbohydrates: 30g
Fiber: 9g
Protein: 15g

Vitamins and minerals (per serving)

Folate: 45%
Iron: 25%
Vitamin C: 20%
Potassium: 15%
Magnesium: 18%

Additional notes / tips to enhance flavor

  • Add crumbled vegan feta for richness.
  • Chill salad before serving.
  • Add roasted vegetables for deeper flavor.
  • Sprinkle sunflower seeds for crunch.
  • Use balsamic vinegar for variation.