Mung Bean Lentil Salad-Stuffed Avocado
I have a(nother) confession…(insert embarrassed emoji here)…
{Maybe this pretty picture of my mung bean lentil salad will distract you??}
Or this one…
As much of a vegetarian as I am, I don’t eat lentils (GASP!) and I’ve never cooked them (second gasp!).
I know, I know…shocking! (You other vegetarians out there probably get it.) As nutritiously focused as I am…I’m still a work in progress.
But things have changed…
A few weeks ago I tasted a prepared quinoa salad from a gourmet market and when I read the ingredient label, I realized it contained lentils and mung beans.
(Have you ever heard of MUNG beans?!)
I didn’t just enjoy this salad…I devoured it! It was absolutely DELICIOUS!
Packed with flavor and hearty ingredients, this mung bean lentil salad with quinoa is nothing to scoff at…and perfect for Meatless Monday!
Make your taste buds dance with the ultimate trifecta of protein + fiber:
1. LENTILS are a simple and versatile protein and fiber source that are (somewhat) new to me. Did you know that lentils originated in Asia? Here’s how they nutritionally stack up (per cooked cup):
- They provide 35.7% of your daily protein needs
- 63% of your daily fiber needs will be met. Their combination of insoluble & soluble fiber wards off heart disease, lowers the spike in blood sugar after you eat, and therefore can help ward off diabetes!
- Phosphorus, manganese, and iron are just *3* important vitamins that are contained in significant quantities in every cup!
- Their small size allows them to cook in half the time of other beans!
- Per cooked cup, they contain 14 grams of protein and 15 grams of fiber!
- Low in cholesterol and high in soluble dietary fiber make them a heart-healthy part of any diet.
- They’re plentiful in vitamins B, C, and K.
After preparing the three proteinaceous components of this salad, it’s simple assembly! I followed these directions to cook the mung beans and lentils. You can also simply follow package directions. I used salted water to prepare the quinoa according to package directions.
Add the chopped vegetables and cilantro and toss in the simple lemon-olive oil vinaigrette dressing!
If you’re part of the cilantro-haters club (because you either love it or hate it!), you can easily sub parsley or even chopped greens for color.
I personally think it tastes better room temperature or cold and even better when it’s served in an avocado (because doesn’t avocado make everything better?!)…
Alternatively, you can chop the avocado and mix it in. Or just serve the salad straight up…
This summery salad makes the perfect weeknight dinner, but is also fancy enough for entertaining!
- For the salad:
- ½ cup dry mung beans
- ½ cup dry green (french) lentils
- ½ cup dry (uncooked) quinoa
- ½ cup cucumber, finely chopped
- ½ cup bell pepper, finely chopped
- ¼ cup red onion, finely chopped
- 3 tbsp cilantro, roughly chopped (or use parsley)
- Salt and pepper to taste
- For the dressing:
- 2 tbsp lemon juice
- 4 tbsp Olive oil
- (tiny) pinch of cumin
- (tiny) pinch of chili powder (more to taste)
- 1/8 tsp freshly ground black pepper
- Dash kosher salt
- Prepare beans, lentils, and quinoa according to package directions, in separate saucepans.
- Once beans, lentils, and quinoa cool, combine in a medium-sized bowl, add vegetables and cilantro.
- To prepare the vinaigrette, combine lemon juice, olive oil, and spices and mix until completely combined. Add additional salt and pepper to taste.
- Dress the salad with half of the prepared dressing. Taste, then add more to your liking. I only used ½ to ¾ of the entire vinaigrette.
How’s that for a delicious Meatless Monday? Enjoy! 🙂
XO
This looks like an amazing summer dinner…can’t wait to try it!
I get precooked, packaged lentils from Trader Joe’s that are great to throw on salads. They aren’t the green (french) ones but they are yummy.