The Top High-Protein Addition for Your Salad, Recommended by a Vegetarian

Salads are a versatile and customizable meal option that can be enjoyed for lunch, dinner, or as a side dish. They typically start with a base of lettuce and can be enhanced with a variety of add-ins such as vegetables, fruits, grains, protein, nuts, seeds, and dressings. With so many options available, a salad can range from a light and refreshing side dish to a hearty and satisfying stand-alone meal.

When it comes to creating a healthy salad, it’s important to include a good source of protein to keep you feeling full and satisfied. As a vegetarian and dietitian, one plant-based protein that I always turn to is lentils. These legumes are not only satiating and versatile but also affordable and convenient, making them a staple in my pantry.

Lentils are a nutritional powerhouse, packed with protein, fiber, potassium, folate, and iron. One cup of cooked lentils provides 18 grams of protein and 16 grams of fiber, making them an excellent choice for vegetarians looking to meet their protein needs. Additionally, lentils are a good source of potassium, which helps regulate blood pressure and hydration, and folate, which supports red blood cell formation and healthy pregnancy. Iron is also abundant in lentils, making them a valuable source of this essential nutrient for vegetarians.

When it comes to choosing lentils, there are several varieties available, including red, green, brown, and black lentils. While red lentils are too soft for salads, the other colors add nutrients and a delicious texture to a hearty salad. Dried lentils are the most common and inexpensive option, taking 15 to 20 minutes to cook. Canned lentils are precooked and convenient, but may contain added sodium. Refrigerated steamed lentils are another option for those looking for a quick and easy solution.

To build a healthy vegetarian salad, follow a simple formula that includes salad greens, fruits and vegetables, grains or starch, lean protein like lentils, cheese and garnish, and dressing. By incorporating lentils into your salad, you can boost the protein content and create a more satisfying meal. Lentils are a versatile ingredient that can be used in a variety of salads, adding flavor, texture, and nutrition.

In conclusion, lentils are a fantastic addition to any salad, providing a protein punch, fiber, and essential nutrients. By including lentils in your salads, you can create a balanced and nutritious meal that will keep you feeling full and satisfied. So next time you’re looking to elevate your salad game, reach for a bag or can of lentils and enjoy a delicious and nourishing meal.