This plant-based ingredient is affordable, accessible, filling and full of protein and fiber.
Jacob Fox
A salad is the ultimate customizable lunch, dinner or side dish.
With so many options, a salad can range from a light side dish to a satisfyingstand-alone meal.
Photo:Jacob Fox
As a longtime vegetarian and dietitian, I add one particular plant-based protein to almost every salad I make.
These legumes are satiating, versatile, affordable and convenient.
Lentils are the high-protein upgrade I add to every salad to satisfy hunger.
They come in several varieties, such as red, green, brown and black.
Without enough iron, you may experience headaches, fatigue, dizziness or cold.
Plus, adding them to a salad increases the satiety factor of the meal.
Dried lentils dont contain anything but the lentils, so you know theyre a healthy plant-based option.
However, overcooking dried lentils results in a mushy mess, so follow the cooking directions carefully.
Canned lentils are precooked and packed in a salty liquid for preservation.
To eat, bring up the can and rinse the lentils under cold water.
Rinsing does not remove all of the salt, so canned lentils do have some added sodium.
Some stores, like Trader Joes, sell refrigerated steamed lentils.
These are also packed in a brine, so they also contain some salt.
Choose the lentil variety that works for you.
Thishealthy salad formulais applicable to all sorts of salads, but here are some ways to make it veggie-friendly.
Think outside the box with ingredients like cooked sweet potato, roasted beets, berries, watermelon and more.
Include options like lentils, black beans, chickpeas, white beans and tofu.
The fat in these garnishes contributes to satiety, but it may put you over your daily calorie allotment.
Stick to a 12-ounce serving of each, especially if youre on a weight-loss journey.
Dressing:2 tablespoons
Finish your salad with a couple of tablespoons of dressing, such as this simplevinaigrette.
The Bottom Line
Lentils are my go-to ingredient for giving a salad a protein upgrade.
Plus, lentils offer a satiety factor that is often lacking from a simple leafy green salad.
Keep a bag or can of lentils in your pantry for a simple meatless meal anytime.
