Most people who have lunch with me ask “Are you really gonna get full with just a salat?!”
Well, here is the thing! When I think of a salad, the last thing that comes to my mind is a small pile of green leaves and a bit of dressing…
Here is what a salad needs to have in order to fall under my Salads category:
- Veggies!… OK, this was pretty obvious, but this is why it is first on the list 😛
- Legumes… beans, peas, soybeans, lentils… you name it!
- Grains and the products derived from them… spelt, couscous, bulgur
- Pseudo-cereals… quinoa, buckwheat, amaranth
- Seeds… pumpkin seeds (I became crazy about those after I moved to Austria! :)), sunflower seeds, hemp seeds, sesame, flax seeds
- Some good oil…
- Some good herbs
And here we have a bowl full of vitamins & minerals, good carbs, good fats, protein (Yes! There is protein in plants… ask the elephants!) and plenty of good taste!
…And good look…
So here we have a salad, which is sating enough to keep you full and nourished for the hours to come! I had it for dinner (after a day which included a long Sunday-run, a walk and taking pictures of a bunch of boys participating in an eating contest) and it made me full enough for me to be happy and light enough for me to go happily to bed a couple of hours later! 🙂
While I usually have either legumes or grains in my salads, everything else is pretty much included at all times.
When it comes to its nutritional value, there are two things that make me particularly proud of this recipe. Sadly, this is not the Vitamin C in the red paprika, which I most probably killed in the process of roasting (I still compensated with the lime juice though!).
Firstly, it is the lentils. As a vegetarian runner eating mostly vegan, I am happy about any good source of plant protein. And lentils have plenty! On top, lentils are fairly easy to digest compared to other legumes. They are a good source of fiber and have some iron, too.
Secondly, the tahini. I have the feeling that tahini is mainly known as a hummus ingredient. Well, it shouldn’t be! Rich in calcium, iron and magnesium, it is incredibly valuable! Since tahini is essentially sesame paste, it provides you will all the benefits sesame seeds have to offer but staying easy on your tummy & causing no digestion troubles. Multiple studies and real-life stories have shown that tahini can have positive health effects when it comes to blood pressure, bone strength and the immune system.
The veggies full of vitamins, minerals and secondary plant substances come on top of it all! 🙂
- 100 gr brown lentils
- 100 gr red lentils
- 2 red paprikas
- 6 cherry tomatoes
- 3 middle sized carrots
- 3 middle sized onions
- garlic (as much as you want! :))
- 2 tbsp tahini
- 1/2 lime
- 3 tbsp olive oil
What to do?
Boil the lentils. Keep in mind that the red lentils need much less time than the brown ones; I would boil them separately.
In a small bowl mix the tahini with a 1 tbsp olive oil and the juice of 1/2 lime. Add some pepper and salt and mix. Add the dressing to the lentils and let them rest.
Preheat the oven to 180 degrees Celsius.
In a separate bowl, mix the rest of the olive oil (2 tbsp) with rosemary, thyme and salt. Cut the veggies and grease them with the mixture. Spread on a sheet of baking paper and put them in the oven. Keep them for about 35 min. I added the tomatoes 15 min later as they are much softer. When ready, let the veggies cool down. Mix with the lentils.