Lentil salad: easy and delicious recipe

Lentil salad is an excellent way to introduce legumes to your diet. Keep in mind that the consumption of these foods is recommended by nutrition experts. In fact, the ideal is that they appear at least 2 times a week.

However, it should also be noted that not everyone feels good. They contain an amount of fiber and other antinutrients that cause intestinal discomfort, as well as gas. In this sense, it is essential to ensure a good slow cooking method to achieve inactivation of the problem substances.

Lentil Salad

Before getting into the recipe, we want to talk to you about the properties of some of its ingredients. First, the fiber in lentils itself has proven to be a necessary substance to ensure good intestinal health.

According to research published in the journal International Journal of Food Sciences and Nutrition, this element has the ability to reduce the risk of colon cancer.

What's more, fiber generates a feeling of satiety to a greater extent than other substances, according to a study published in European Journal of Clinical Nutrition. For this reason, it is a key element to avoid snacking between hours of unhealthy foods, such as industrial ultra-processed foods.

To know more: What happens to the body after an excess of fiber?

Ingredients

  • 400 grams of canned lentils.
  • 1 red pepper and 1 green pepper.
  • 2 small cans of tuna in olive oil.
  • 1/2 chives.
  • Sweet corn.
  • 1 can of pitted olives.
  • Vinegar.
  • Salt.
  • Extra virgin olive oil.

Lentils provide a good amount of fiber, an essential element for intestinal health.

Step by step for the elaboration

The option of acquiring canned lentils is much more convenient to buy the legumes to the natural and cook them later. This is due to the fact that the cooking is usually carried out slowly, in order to ensure that the final product softens and the organoleptic characteristics are adequate.

In the case of canned food, they are ready for use directly. Therefore, the only job in this recipe is to wash the lentils well to remove any remaining brine and cut the peppers, chives and olives into small pieces. After crumble the tuna and put everything in a bowl, along with the sweet corn.

You will have to prepare a vinaigrette to give it a special touch of flavor. To do this, a part of vinegar is mixed in a glass for every two of oil, along with a pinch of salt. Everything is stirred and poured over the top.

Another good thing about lentil salad is that it keeps in the refrigerator. It is only necessary to cover it with a plastic wrap so that its ingredients do not harden or oxidize.

You may also be interested in: 4 tips so that legumes give less gas

Another option for lentil salad

We are going to present you an alternative to the previous lentil salad. This dish is just as nutritious, although in this case it incorporates dairy as the main protein source.

These foods stand out for their nutritional density. In addition, its consumption is related to a better state of bone health in the medium term, according to a study published in Nutrition Research Reviews.

Ingredients for the recipe

  • 1 pot of cooked lentils.
  • 1/2 tomato.
  • The juice of half a lime.
  • 1 carrot
  • 40 grams of feta cheese.
  • 1/2 purple onion.
  • Balsamic vinegar.
  • Extra virgin olive oil.
  • 1 tablespoon of Dijon mustard.
  • Salt.
  • Black pepper.

Step by step for the elaboration

It is again essential to wash the lentils well to remove traces of brine. Then you have to peel and cook the carrot cut into pieces until soft.

In parallel, the onion is cut into small cubes together with the tomato and both vegetables are added to a bowl. Lentils and carrots are added. On top, place the cubed feta cheese and squeeze the juice of half a lime.

The last step is to prepare the vinaigrette. For it a jet of oil is mixed with a tablespoon of vinegar and another of mustard in a glass, also adding salt and pepper. It is poured over the salad and refrigerated for half an hour to consume it cold.

Adding feta cheese to the preparation of the lentil salad provides protein derived from dairy.

Make lentil salad at home

As you have seen, the lentil salad is easy to prepare. In addition, it provides several essential nutrients, as well as antioxidants to ensure good health. We must also highlight the contribution of fiber which helps to improve the functioning of the digestive system.

Remember to supplement a healthy diet with regular physical activity. This, along with a rest of at least 7 hours each night, will be beneficial.