This Lentil & Corn Chopped Salad is perfect when you’re craving something light and fresh. The protein from the lentils, along with the healthy fat from the avocado keeps you feeling full, while simultaneously, along with every other ingredient, feeding your gut microbiome the fiber it needs to be healthy. This salad requires some chopping, but is overall fairly quick and an easy one to make, not to mention loaded with nutrients and vitamins. Perfect for all seasons, it’s a recipe you’ll want to keep in your back pocket the next time you’re craving a fresh and light salad.
Ingredients for Lentil & Corn Chopped Salad:
Lentils- Rich in plant-based protein, fiber and iron, among other things, lentils are nutritionally excellent for us and form the base of this salad. I used pre-cooked lentils from a jar, for time and convenience purposes, but you could also cook your own. Another option if you don’t have lentils on hand, is to swap them out for black beans. It’s just as delicious!
Corn- Besides adding fiber and vitamins, the corn adds such a beautiful color to this salad! I used frozen corn, but you can use fresh or canned if you’d like.
Red Bell Pepper- Providing lots of vitamin C and a lot of crunch to this salad. Feel free to swap out red bell peppers for green or yellow.
Tomato- Use your favorite type of tomato, or whatever you have on hand.
Red Onion- Totally optional, I know raw onion has a strong flavor for some. It’s definitely going to add some pizazz to the salad, and some beautiful color. Make sure to chop this very finely so it’s not too overwhelming.
Avocado- The good kind of fat! Along with the protein from the lentils, this is going to help keep you full.
Extra Virgin Olive Oil- Omitting this ingredient is totally an option, you will just need to add more lime juice to make sure the salad is not dry. But EVOO has an abundant amount of polyphenols, which are really important in helping protect cells from oxidative stress and inflammation. It’s also a source of fat (the good kind), which will help keep you fuller longer.
Lime Juice- An essential ingredient for the flavor of this salad. The dressing is essentially this. Lemon juice can work, but it won’t quite be the same.
Cilantro- Another essential ingredient adding an element of freshness to the dressing.
Garlic- Let’s be honest, everything is better with fresh garlic! The garlic really helps bring all the flavors together. Make sure to dice this finely!
Ingredients:
- 1 cup Lentils (cooked and rinsed)
- 1 cup Corn (cooked)
- 1 Red Bell Pepper (diced)
- 1 Tomato (medium, diced)
- 1/4 cup Red Onion (finely chopped)
- 1 Avocado (chopped)
- 2 tbsps Extra Virgin Olive Oil
- 2 tbsps Lime Juice
- 1 tbsp Cilantro (very finely chopped)
- 1 Garlic (clove, small, minced)
Directions:
- Divide the lentils, corn, pepper, tomato, red onion, and avocado between bowls or plates.
- To a small jar add the oil, lime juice, cilantro, and garlic and shake well until combined. Pour the dressing over the salads, mix well and enjoy!
Notes:
- Leftovers- Refrigerate in an airtight container for up to three days. Chop the avocado just before serving. For best results, store the dressing and salad separately.
- Serving Size- One serving is approximately 2 1/2 cups (recipe making 2 servings).
- No Lentils- Use black beans or chickpeas instead.
- More Veggies- Serve over lettuce or baby spinach. Add cucumber, fresh herbs, or grated carrot.
Health Insights:
- Fiber- This recipe is rich in dietary fiber, which is essential for a healthy digestive system. The lentils, corn, and avocado all contribute to the high fiber content, which can help to prevent constipation and promote a feeling of fullness.
- Vitamins and Minerals- The ingredients in this recipe provide a wide range of vitamins and minerals. The red bell pepper and tomato are excellent sources of vitamins A and C, while the lentils and avocado provide significant amounts of iron and potassium. These nutrients are essential for maintaining a healthy immune system, promoting good vision, and supporting heart health.
- Healthy Fats-The avocado and extra virgin olive oil in this recipe are sources of healthy fats, specifically monounsaturated fats. These fats are beneficial for heart health as they can help to lower levels of bad cholesterol and increase levels of good cholesterol. Additionally, they can help with the absorption of fat-soluble vitamins.
