We are into the third week of the Protein Rich Mega marathon . Week 1 featured Kebabs , Week 2 Biryanis and this week we have Protein Rich Salads .

For the first day of Salads I have a Lentil Salad . It has nostalgic memories ! When I got married , I could hardly cook and perhaps this is one of the first salads I made by myself for one of the dinners . Even after 39 years I can’t forget the amount of appreciation I got .

An excellent source of protein comes via Lentils and Pulses . These cooked Lentils and Pulses provide fibre and proteins and are low in fat. Each bean has its own health boosting element.

The salad has chickpeas , kidney beans , black eyed beans , sprouted moong beans , all these lentils are full of protein . I added onion, cucumber ,tomato  and pomegranate for crunch . Coriander and mint make excellent herbs for this salad . A dash of yellow chilly powder and some spicy finely cut green chilly add on to the zing . One can add some tamarind juice or lemon juice , both compliment the salad .

A variation in the herbs and the spices can totally alter this salad , try adding tamarind and jaggery , along with some soy sauce , top with peanuts to give you a Thai Lentil Salad .

Lentil Salad

Ingredients

1/2 cup red kidney beans,boiled
1/2 cup black eyed beans,boiled
1/2 cup chick peas,boiled
1/2 cup moong beans , sprouted ,raw or boiled
1 cucumber ,cut into small cubes
1 small onion, chopped finely
1 tomato , cubed
2-3 green chilly, finely chopped
1/2 cup pomegranate pearls
Coriander leaves , roughly chopped

Dressing

Mint leaves , roughly torn
1/4 tsp black salt
1/4 tsp yellow chilly powder
1 tsp roasted cumin powder
Salt to taste
1 tsp lemon juice
1 tbsp tamarind pulp
1 tbsp olive oil

Method

Mix all beans and chill for about 30 minutes.
Mix all ingredients under dressing in a glass jar and shake well . Keep in the freezer till you finish mixing the salad.
Mix all beans , cucumbers, onions and tomatoes .
Pour the dressing and coriander leaves . Mix again.
Check for salt and flavours. Adjust according to taste.
Garnish with pomegranate pearls .

Note:

To save time you can use canned beans.
Sprouts too are easily available in the market.

 

Print Recipe
Lentil Salad
Lentils and Pulses provide fibre and proteins and are low in fat , these beans make an excellent High Protein Salad,, which is more like a chat.
Course Salad
Cuisine Indian Cuisine
Prep Time 15 minutes
Cook Time 45 minutes
Passive Time 2 days
Servings
Ingredients
Dressing
Course Salad
Cuisine Indian Cuisine
Prep Time 15 minutes
Cook Time 45 minutes
Passive Time 2 days
Servings
Ingredients
Dressing
Instructions
  1. Mix all beans and chill for about 30 minutes.
  2. Mix all ingredients under dressing in a glass jar and shake well . Keep in the freezer till you finish mixing the salad.
  3. Mix all beans , cucumbers, onions and tomatoes .
  4. Pour the dressing and coriander leaves . Mix again.
  5. Check for salt and flavors. Adjust according to taste.
  6. Garnish with pomegranate pearls .
Recipe Notes

13 thoughts on “High Protein Lentil Salad”

  1. Awesome Vaishali and I wonder how this was missed being featured here until now!..On another note, I can’t imagine you not being able to cook..lol…seriously!..Looking forward to all your salads, you are a pro at salads and I am sure I can pick up some very good ones!

  2. I love the salad, it looks so tempting. Its a recipe I’ll definitely try out. I remember when I got married, my mother in law would have so many parties and making different kinds of salads and desserts always fell into my laps. Peeling and chopping ingredients for so many people was not easy but the appreciation I got was worth all the effort.

  3. Vaishali, no one can beat you at your presentation of dishes. What a colourful nutritious salad you have made. The pomegranate seeds add an amazing effect to the final dish and I am sure the sweetness would have added to the flavour too.

  4. loved the styling and the photography in this dish today – totally vibrant and like a new “YOU” ! salad always welcome :-)) when I visit u , pls pamper me wit chaat and salads :p and I shall dole out south indian in ur kitchen ! deal ? :-))

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