Swap Meat for Spicy Lentils in this Hearty Salad

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Lentils are one of my favorite pantry staples. These legumes are part of the family of pulses, which also include beans, peas and chickpeas. They are rich in nutrients, inexpensive and versatile.

Lentils are also hearty enough that they make a great alternative to meat in salads, soups, and burgers. This lentil salad is one of my all-time favorite recipes because it’s simple to prepare with a unique, tasty combination of spices and flavors.
Lentils are one of AICR’s Foods that Fight Cancer, and are packed with potassium, zinc, niacin, vitamin K and numerous antioxidants. Compared to other legumes, lentils are also one of the richest sources of dietary fiber, lean protein, iron and folate. A cup of cooked lentils provides 18 grams of protein and 16 grams of fiber for only 230 calories.

This combination of protein and fiber make lentils particularly filling, even in small portions. For this reason, they are a great option to help you lose weight or maintain a healthy body weight, one of the top ways you can help prevent cancer.

This salad requires little prep time, and the lentils take only about 15 minutes to cook.

One of my favorite things about making this salad is that you can change up the ingredients based on what vegetables are in season or what you have on hand. I frequently mix up the greens, nuts and cheeses for alternatives like spinach, pecans, or goat cheese.

With a little effort, you have a tasty lunch for the entire week!

Here’s the full recipe for this Lentil Salad.

What would you add to this salad?


Author: Sonja Goedkoop

Sonja Goedkoop, MSPH, RD, is the lead registered dietitian at Zesty, Inc. She is passionate about helping others improve their health through diet and physical activity and believes eating nutritious food should be easy and taste great. You can follow her on Twitter @SonjaGoedkoopRD.

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