Beluga Lentil Salad – perfect for summer days
I only really discovered beluga lentils two years ago. Especially on hot summer days, when it feels like you can hardly get anything down anyway, my beluga lentil salad is just the thing. Beluga lentils are not only rich in nutrients such as B vitamins, vitamin C and fibre but also in minerals such as iron, zinc and magnesium. At around 23 g of protein per 100 g, they are a perfect source of this essential macronutrient. It is also worth noting that they only contain 1.4 g fat per 100 g and are therefore particularly low in fat.
They also have the great advantage that you don’t need to soak them before cooking. With a cooking time of 25-30 minutes, you can perfectly prepare everything else for the salad in the meantime and start eating as soon as the lentils are cooked. Let’s go!
Equipment
- 1 pot
- 1 colander
- 1 pan oder airfryer
Ingredients
Lentils
- 150 g beluga lentils
- 300 ml water salted
Salad
- 100 g rocket salad
- 100 g spinach
- 1 carrot
- 1 scallion
- ½ cucumber
- 5 cherry tomatoes
- 3 small bell pepper or 1 big
Topping
- 100 g red cabbage
- 200 g smoked tofu
- 3 tbsp soy sauce
- 2 tbsp sesame oil
- 1 tbsp sesame
- pepper
Dressing
- 2 tbsp apple cider vinegar
- 3 tbsp olive oil
- 1 tbsp mustard
- salt and pepper
Instructions
- Wash the Beluga lentils thoroughly under running water in a sieve and cook in lightly salted water for 30 minutes. Then rinse with cold water in a colander.
- Meanwhile, chop the carrot, spring onion, cucumber, tomatoes and pepper, wash the lettuce and spin dry.
- Cut the smoked tofu into small cubes and marinate together with the red cabbage with soy sauce, sesame oil, sesame seeds and pepper and cook at 180°C for 10 minutes in an airfryer or fry in a pan.
- Whisk all the ingredients for the dressing in a jar.
- Mix the Beluga lentils with the salad and dressing in a bowl and divide between two bowls. Add the red cabbage and smoked tofu and as always: Enjoy to the fully fullest!
Nutrients
Perfect protein bomb for the summer!
It’s rarely as easy to get your protein levels up as with this really simple and delicious beluga lentil salad! You can also prepare it perfectly the evening before and take it to work separately from the dressing (meal prep). The high fibre content not only keeps you satiated for a long time but also provides your body with a constant supply of energy and avoids the familiar afternoon slump. All that’s left is for summer to arrive! 🙂 You can find more protein-rich recipes here.
A little tip: If you also want to benefit from omega-3 and omega-6 fatty acids, I recommend using linseed oil instead of olive oil. You can find out more about which oil is suitable for what in my blog post “How to find the best oil for cooking – 4 tips!”
Enjoy!
Yours Rosa ✨
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