a protein-packed meal
Did you know lentils are one of the world's oldest foods?
Growers first raised these beans in the Middle East in 8,000 B.C.
The Greeks considered them a poor man's food, while it was a royal treat in Egypt!
When comparing lentils with other plant-based proteins, they come up second after soy products regarding protein content.
Not only do lentils provide a good dose of protein at 12 grams per 1/2 cup, but they also have many other benefits:
- 1/2 cup of lentils provides 32% of your daily fiber requirements.
- They contain essential vitamins and minerals such as potassium, folate, zinc, iron, and B vitamins.
- They contain health-promoting phytochemicals that have anti-inflammatory and antioxidant properties.
- Lentils are low in calories, low in fat, and contain zero cholesterol!
READ MORE: Exploring 6 types of lentils with their differences and how to use them
This lentil salad is a protein and nutrient powerhouse!
It contains lentils, edamame beans, and tofu! All fantastic, high-quality plant-based protein sources.
The cucumber, bell peppers, and spinach make this salad crunchy and fresh and boost your veggie intake for the day!
tofu lentil salad recipe
INGREDIENTS:
- Extra-firm tofu
- 1/2 tsp salt
- 1/2 tsp turmeric
- 1/2 tsp garlic powder
- 1/2 cup cooked green lentils
- 1/2 cup edamame beans
- 1/2 cup chopped cucumber
- 1/2 cup bell pepper
- A handful of spinach
- Parsley for garnish (optional)
DIRECTIONS:
- Heat oven to 425 F
- Pat the tofu dry and season with salt, turmeric, and garlic powder.
- Coat with olive oil and bake for 20 minutes.
- While the tofu is baking, chop all your veggies and assemble your salad in a bowl.
- When the tofu is cooked, add the tofu, lentils, and edamame beans.
- Top with your dressing of choice.
- Enjoy!
BONUS TIP!
Before cooking, press your tofu for extra crunchiness! This gets rid of excess moisture and makes the tofu crispier.
Simply wrap the tofu block in a paper towel or clean dish rag, place it on a cutting board, and put a heavy object on top. Let it sit for 25–30 minutes.
