Skip to main content

Lentil Spinach Salad 4 One


I take this salad at least once a week to work for lunch. Why? because it's super filling and satisfying without being heavy; so it doesn't give me the after-lunch naps. Instead of the afternoon slumps, this lunch gives me a wave of energy that I can ride for as long as I need to and with the busy lifestyle I live I def need the help.

Not only is this salad ridiculously delicious, it comes stacked with a deep punch of protein (21 grams!) and it's literally dripping with excess Vitamin A and C - which I'll never turn down. Protein is so important because ("vegans don't get any" just kidding guys - actually it's found in almost every living cell and fluid - so we get plenty of protein) protein helps to maintain and replace the tissues in your body. Your muscles, organs and many of your hormones are made up of protein, and it is also used in the manufacture of hemoglobin, the red blood cells that carry oxygen to your body. Protein is also used to manufacture antibodies that fight infection and disease and is integral to your body's blood clotting ability.

Vitamin A, also called retinol, helps your eyes adjust to light changes when you come in from outside and also helps keep your eyes, skin and mucous membranes moist. It also has antioxidant properties that neutralize free radicals in the body that cause tissue and cellular damage.

Vitamin C, also known as ascorbic acid, helps to heal wounds, prevent cell damage, promote healthy gums and teeth, and strengthen the immune system. It also helps the body absorb iron. Recent research has indicated that vitamin C may be associated with delayed aging and disease prevention by destroying 'free radicals'-the molecules associated with aging and cell damage.

In addition to the Vitamin A & C and the protein, this salad also comes with:
  •     Low saturated fat
  •     No cholesterol
  •     Low sodium
  •     Very high dietary fiber
  •     High iron
  •     High manganese
  •     High magnesium
  •     High phosphorus
  •     High potassium
  •     High thiamin
  •     High vitamin B6




1/4 c lentils
4-5 grape tomatoes, halved
1/2 cucumber, sliced
3-4 oz baby spinach
1 green onion, chopped

Dressing

1 tbsp balsamic vinegar
1/2 tbsp olive oil
1 tsp dijon mustard
1 clove garlic, minced

  1. Combine the ingredients for the dressing and set aside. 
  2. Cook the lentils. When tender, immediately drain and toss with the spinach and it will be nice and wilted.
  3. Combine all the ingredients and toss to coat in dressing. 

Comments

Popular posts from this blog

Swimming Rama

Happy MoFo! I'm excited to be back on my newly revamped, but same old same, mediocre blog for Vegan MoFo 2018. Last year I participated but I participated exclusively on the gram (you can follow me if you feel like it). While I loved the daily prompts, I totally missed sharing the recipes; so I'm glad to be back. 
Quick explanation about the name change (in case you noticed):In previous years, this blog participated in Vegan MoFo as "Vegan4One." There were a lot of reasons why I felt the need to change my blog name but ultimately the main reason was that my recipes were no longer 4One and I found the name misleading to readers. When I originally started this blog back in September of 2009, I was cooking vegan for one person but so much has happened over the years (as it should) and to make that long story short, I'm cooking for more like 6 folks now (2 grown men, 1 teenage boy, myself, and an extra serving for my lunch the next day). 
Back to Vegan MoFo:I'll be…

Fried Peach Pasta Salad w/fresh mangoes & blueberries

But for 24,240 hours, you've patiently waited for me while I explored other things like getting married, expanding my reach on Instagram, getting a promotion, going on many tours with my band and recording two amazing (if I do say so myself) albums. And now I'm back for a little while because I missed you and I hope you missed me too.Speaking of missing stuff: ya know how in the Summer heat you can wait for Fall so you can wear your favorite sweater? And in the dead of Winter all you can daydream about how tan you're going to be come Summer? Well, Boise is officially entering the phase of Summer that makes you beg for Fall. With temps over 100 everyday it can be hard to cook, eat, or just function in general.

This quick and cooling salad is a one stop shop for a meal. It's got everything you need for it to be a successful single main dish, but it def works as side dish too.


The Fried Peach Pasta Salad with Fresh Mangoes and Blueberries is recommended for those of you who…

Fysh and Chips

Look a lot of people are dependent on salt to enhance the flavor of their food but here's the deal - too much salt (like anything else) is not awesome for your body, or your head, or your brain, or your mind (claps for anyone who can guess what movie that loose quote is from). I could go in to a long lecture-speech on the effects of eating too much salt but y'all ain't here for that and google is free. 
When you're ready to reduce your salt intake look for other flavor enhancers to make your meal's best attributes (a.k.a. flavors) P O P ! Like adding a squeeze or two of fresh lemon or lime juice, or your fave type of vinegar if you don't have any fresh lemon or limes; you really can't go wrong with adding fresh minced garlic, ginger, green onions, cilantro, basil, jalapeƱos, like literally any fresh strong flavor will do the trick and do it salt-free. In those times of desperate need get you a lil pump spray bottle and fill it with Braggs Liquid Aminos or co…