Summer is in full-swing and I don’t know about you, but I love to eat cold and fresh food when it’s hot outside. There’s something refreshing about it. Maybe you’re like me and rotate through a few of your favorite salads each week, but I’ve got some new ones for you to add to that list.→ Cue this easy lentil and spinach salad! It’s light, quick to whip up and packed with protein to support that muscle growth after a barre or pilates class.
Lentil & Spinach Salad Ingredients:
Lentils– of course! These legumes are packed with nutrients such as fiber, iron and one of the best plant-based protein sources, with about 18 grams of protein per cooked cup. In this case, you’ll need about 2 & ½ cups.
Coleslaw Mix -Grab a bag from the store to make this even more time efficient for you, or quickly whip it up yourself by cutting green cabbage, red cabbage and carrots into small strips.
Green Onion -They add a little pop to the flavor of the salad.
Basil Leaves -These are essential to the overall flavor of the salad. Use fresh basil for best results!
Almonds -Bought either pre-roasted, or you can quickly throw them in the oven to crisp them up a bit. Be sure to chop them before adding them into the salad. This adds a great little crunch in your salad.
Baby Spinach -This type of spinach is usually easier to eat and not as large and thick. It pairs nicely with the other ingredients. Spinach is also proven to help speed up recovery after exercise, so this is the perfect salad after a Pilates or barre class.
The lemony dressing -This delicious and easy dressing brings the salad together! It’s a nice mix of olive oil, lemon juice, nutritional yeast, salt and black pepper. Yep, that’s it!
This easy lentil and spinach salad is satisfying and delicious. Filled with protein packed lentils, greens and a zesty lemon dressing, it’s the perfect side salad or summer lunch. Dig in and enjoy!
Ingredients:
- 2 tbsps Extra Virgin Olive Oil
- 2 tbsps Lemon Juice
- 1 tbsp Nutritional Yeast
- Sea Salt & Black Pepper (to taste)
- 2 1/2 cups Lentils (cooked)
- 1 cup Coleslaw Mix
- 2 stalks Green Onion (sliced)
- 1/4 cup Basil Leaves (chopped)
- 1/4 cup Almonds (roasted, chopped)
- 2 cups Baby Spinach
Directions:
1. In a large bowl, whisk together the olive oil, lemon juice, nutritional yeast, salt, and pepper until well combined.
2. Add the lentils, coleslaw mix, green onions, basil, and almonds. Toss gently to ensure all the ingredients are well coated.
3. Divide the spinach into bowls or plates. Top with the lentil mixture and enjoy!
Notes:
Leftovers: Refrigerate in an airtight container for up to three days.
Serving Size: One serving is approximately three cups.
Health Insights:
- Fiber- This recipe is rich in dietary fiber, primarily from the lentils and baby spinach. Fiber is essential for maintaining a healthy digestive system, can help to control blood sugar levels, and may assist in weight management by promoting feelings of fullness.
- Vitamins and Minerals- The ingredients in this recipe provide a wide range of vitamins and minerals. The baby spinach is a good source of Vitamin A and K, while the lentils contribute to the intake of B vitamins and iron. Almonds add additional Vitamin E and calcium, and the lemon juice provides Vitamin C.
- Heart Health- The use of extra virgin olive oil and almonds in this recipe contributes healthy monounsaturated fats. These fats are known to support heart health by helping to lower levels of ‘bad’ LDL cholesterol and increase ‘good’ HDL cholesterol. Additionally, the high fiber content from the lentils and spinach can also contribute to heart health.
