| LENTIL & ROASTED RED PEPPER SALAD |
A soy free, gluten free, high protein salad that's perfect for meal prep!
Recipe notes:
I've used lentils (18g protein per cup) and chickpeas (14g protein per cup) for the main protein source of this salad. However both lentils and chickpeas are carb sources that contain good amounts of protein. The key to using a high protein *carb* source like lentils and chickpeas to hit your protein is to also use them in that same meal as your carb source. This means those two ingredients are doing double the work supporting both important macronutrients: carbs & protein.
Want less carbs and higher protein? Take out the 2 cups chickpeas and replace it with 350g firm tofu for these macros: 460 cals - 12g fat - 58g carbs - 30g protein.
A note on iron. Lentils are a great plant-based source of dietary iron with roughly 35% of your daily needs in a one cup serving. Pairing dietary iron with a vitamin C source, in this case red bell peppers, naturally boosts the absorption of this essential nutrient!
*Disclaimer: not a doctor or dietician, just a nutrition nerd.*
Recipe makes 4 servings
Macros per serving:
477 cals - 9g fat - 74g carbs - 25g protein
Ingredients:
4 cups cooked brown lentils
2 cups chickpeas
3 red bell peppers
3 tbsp olive oil
1 cup sliced red onion
½ cup fresh dill
24 black olives, pitted
¼ cup balsamic vinegar
2 tbsp date syrup - get 20% off your order using code "EVANNRYAN" here.
½ tsp black pepper
¼ - ½ tsp salt
Recipe:
Prepare lentils according to package directions or buy canned lentils, drain and rinse.
Preheat the oven to 375 F and line a baking sheet with parchment paper.
Slice bell peppers in half and remove the seeds and stem.
Slice each bell pepper into strips and add to a bowl.
Add 1 tbsp olive oil, a pinch of salt and pepper. Toss to coat.
Spread seasoned red peppers across the baking tray and bake for 25-30 minutes or until lightly charred. Set aside.
Prepare red onions and fresh dill.
If using canned chickpeas, drain and rinse 2 cups of chickpeas.
To a large salad bowl add: cooked lentils, chickpeas, roasted bell peppers, sliced red onion, chopped fresh dill, olives, 2 tbsp olive oil, balsamic vinegar, date syrup, black pepper, and salt.
Toss all the ingredients together well.
Plate into four bowls or containers.
Seal and refrigerate until ready to eat!