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Lentil Protein Salad [Vegan]

Here is a super easy recipe and full of iron and protein! Perfect for a dinner on a green salad, as a snack or salad.

This is one of those salads that are simple, but good and at the same time, very appetizing, and that can be prepared with ingredients that we all have in our refrigerators and the vegetables in the season. It can be assembled in no time and is eaten just as quickly ... a significant advantage in case you have a very short lunch break ... and represents a fairly complete meal. Rather rich in vegetable protein, it does not necessarily need to be accompanied by bread or other sources of carbohydrates.

However, it must be taken into account that, because of its high fiber content, it is not the easiest salad to digest. This can be improved by soaking the lentils for several hours, grating vegetables instead of cutting them and removing the onion or mustard. Otherwise, you can also replace the olive oil with another one (walnut, hazelnut, sesame, ...) or add other ingredients (dried nuts or seeds, aromatic herbs, spices ...).

The lentils are low in calories and rich in nutrients. Eating lentils at least once a week is a great way to add to the health benefits of these tasty legumes to your diet.

Lentils are also very rich in protein. Associated with a cereal (rice, wheat ...), they bring all the amino acids necessary for our organism and can replace the meat. Source of complex carbohydrates, fiber, vitamin B9 and many minerals (iron, phosphorus, manganese, copper ...) the lentils are a satiating food.

Another health benefits of lentils: these legumes contain many antioxidants of the flavonoid family. But recent studies have shown that some of these antioxidants can help us fight bad cholesterol and lower blood triglycerides, but also slow down the growth of cancer cells in the body.

The lentil cost very little per portion, so this is an economic protein source hard to beat!

The lentils double and sometimes triple in volume after cooking: 125 ml (½ cup) of dry lentils (100 g) gives 250 to 375 ml (1 to 1 ½ cups) of cooked lentils, a good portion per person in main course . Calculate half, about 60 ml (¼ cup) dry (180 ml / ¾ cup cooked) as an accompaniment.

Try this salad, it’s very nourishing and it’s even better when the lentils are still warm.


  • Prep Time: 15 minutes
  • Cook Time: 20 minutes
  • Total Time: 35 munites

Ingredients

  • 1 lb. brown lentils
  • 1 dried bay leaf
  • 5 cups of water
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    2 tbsp. of olive oil
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    1 onion
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    1 pepper
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    1 zucchini
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    2 cups baby fresh spinach
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    1 cup plain soya yogurt
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    1 tbsp. Dijon mustard
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    Salt pepper to taste

Nutrition Facts

Servings: 6


Amount per serving

Calories:                   214


% Daily Value*


Total Fat:  1.6g                               2%


       Saturated Fat:  0.2g                  1%


Cholesterol:   0mg                           0%


Sodium:    79mg                              3%


Total Carbohydrate:    37.3g             14%


       Dietary Fiber:    14.6g              52%


       Total Sugars:      3g


Protein:    13.7g               


Vitamin D: 0 mcg                            0%

Calcium: 63 mg                               5%

Iron: 5mg                                     30%

Potassium: 110mg                            2%

Preparation

  • 1
    Preheat oven to 375 ° F. In a bowl, combine onion, pepper and zuccini cubes with half the olive oil, salt and pepper. Spread on baking sheet and bake for 10 to 16 minutes until tender. Put aside.
  • 2
    The cooking of the lentils does not require prior soaking. Rinse them quickly in cold water and place them in a saucepan with 3 times their volume of cold unsalted water. Bring to a boil and cook covered for 20 to 25 minutes. Taste, drain and remove the bay leaf.
  • 3
    If you do not digest the lentils well, blanch them by first immersing them in boiling water before cooking as directed.
  • 4
    In large bowl, combine lentil, yogurt, Dijon mustard and the remaining olive oil. Salt and pepper.
  • 5
    Add spinach, mix well and enjoy!

Pro Tip: 

After two or three days, if the salad becomes to dry, you can add yogurt, or simply a drizzle of olive oil to bring it back alive! You can also add black olives, blanched carrots and pomegranate, to taste.

Marinated Chicken In the Oven Recipe

Instruction

A picnic in the park is a real pleasure with friends or family. It allows you to enjoy the good weather while sharing a meal with the people you love. But what to bring? Here is a delicious recipe idea for the perfect picnic!

These chicken drumsticks perfect for a picnic, you can serve it with a delicious salad. I choose to cook it in the oven, because you get a quick and uniform cooking. I like to brush it with a marinade, which keeps all the flavors during cooking. At the exit of the oven, you can cut it easily and quickly. You can even keep the extra making sandwiches for lunch.

When I announce to my children that for our picnic we will have chicken drumsticks, they were very excited; they came every 15 minutes to ask me the question is the chicken was ready. Because frankly these chicken drumsticks are so good, tasty, tender and smell delicious while the cook.

Considered the least fleshy, but the tastiest part of the thigh, drumstick is an excellent chicken recipe option. It can be cooked in a multitude of ways fried, breaded, baked or stewed ... It can also be boned and the skin can be removed t. This is truly the most versatile cut, as there is a multitude of excellent chicken drumstick recipes and cooking techniques.

The temperature may vary from oven to oven. Regardless of the cooking method used, the only reliable technique for verifying that the chicken is cooked is the internal temperature of its meat. A meat thermometer inserted into the inside of the thighs (without touching the bone) should indicate at least 165 ° F.

The temperature will continue to increase by a few degrees even when removed from the oven. If a few degrees are missing at the temperature of the meat, wait a few minutes and take the temperature again.

In addition, the chicken brings to your body different kinds of vitamins, all essential to the proper functioning of your body. Chicken is an important source of vitamin B3. This allows, among other things, to maintain healthy skin. It also brings vitamin B6, or pyridoxine, which enters the process of regulation and construction of tissues, from proteins. Finally, the chicken brings vitamin B5. This is particularly useful for the renewal of the skin and hair and for the functioning of the immune system. It also helps fight against stress and intervenes in the transformation of sugars and fats in the cells of the body.

Marinades are an easy way to add flavor to chicken, but a good marinade will also prevent the meat from drying out.

Preparing a marinade for chicken at home is quick and easy. Marinades are usually prepared with two parts of oil and a portion of acid solution such as wine, lemon juice or in this recipe vinegar, as well as little salt. Add herbs or seasonings to this mixture, in this chicken marinade we use allspice.

Start with this basic formula for a delicious chicken marinade. Then let your imagination go and experiment with your own combinations of flavors!

Without further do here’s this simple and perfect chicken recipe in the oven


Marinated Chicken In the Oven Recipe

  • Prep Time: 15 minutes
  • Cook Time: 40 minutes
  • Total Time: 55 munites

Ingredients

1. Marinade

  • 4 cloves garlic, minced
  • 3 tbsp. brown sugar
  • 3 tbsp. apple cider vinegar
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    3 tbsp. soy sauce
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    2 tbsp. olive oil
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    1 piece of fresh ginger, minced
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    1tps ground allspice
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    Salt and pepper to taste

Chicken

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    12 skinless chicken drumsticks
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    4 cups of water

Nutrition Facts

Servings: 4


Amount per serving

Calories:                   332


% Daily Value*


Total Fat:  14.9g                             19%


       Saturated Fat:  3.1g                  15%


Cholesterol:   121mg                       40%


Sodium:    797mg                           35%


Total Carbohydrate:    8.6g               3%


       Dietary Fiber:    0.2g                 1%


       Total Sugars:      6.8g


Protein:    38.9g               


Vitamin D: 0 mg                             0%

Calcium: 36 mg                               3%

Iron: 2mg                                      12%

Potassium: 332mg                            7%

Preparation

  • 1
    In a bowl, mix all the ingredients, garlic, brown sugar, apple cider vinegar, soy sauce, olive oil, ginger, all spice and salt and pepper. Reserve.
  • 2
    In a large airtight bag, mix chicken and marinade. Close the bag. Refrigerate for 2 to 12 hours. Drain the chicken.
  • 3
    Preheat the oven to 375 ˚F and place the chicken on a baking sheet.
  • 4
    Cook the drumsticks in the oven for 40 minutes until the chicken is fully cooked and to let the marinade caramelize. Once out of the oven, cover the chicken with an aluminum foil and let it rest for 10 minutes. This allows the juices to redistribute in the meat, and this ultimately gives a softer and juicier chicken.
  • 5
    Serve hot or cold chicken