A hearty Asian-style vegetarian main course salad full of flavor. Packed with nutritious ingredients like Puy lentils, soybeans, snow peas, and broccoli, this salad is both filling and delicious. The combination of earthy lentils and crunchy vegetables creates a pleasant texture, while the Asian-inspired dressing adds a spicy and savory touch. Perfect for a light lunch or refreshing dinner, this salad is a delicious way to incorporate healthy ingredients into your diet.
- 200g Puy lentils
- 1l hot vegetable broth
- 200 g tender broccoli
- 140g frozen soybeans, thawed
- 140g sugar snap peas
- 1 red chili pepper, deseeded and sliced
- 2 tbsp sesame oil
- Juice 1 lemon
- 1 garlic clove, minced
- 40 ml reduced salt soy sauce
- 3 cm piece of fresh ginger root, finely grated
- 1 tbsp clear honey
- Cook the lentils in the broth for about 15 minutes until cooked through.
- Drain the lentils and place them in a large bowl.
- Bring a pot of salted water to the boil.
- Add the broccoli to the boiling water for 1 minute.
- Add the beans and peas to the boiling water for another minute.
- Drain broccoli, beans and peas.
- Cool the vegetables under cold water.
- Pat the vegetables dry and then add them to the bowl with the lentils.
- Mix the ingredients for the dressing with some spices.
- Pour the dressing over the lentils and vegetables.
- Mix well with the chopped chili.
- Arrange the salad on a serving platter or divide it among four plates.
- Serve and enjoy!
Equipment and tools
- Pot for cooking lentils
- Large mixing bowl
- To serve, stir with a whisk or fork
- Spatula or wooden spoon
This recipe contains soybeans.
Storage and leftovers
This salad can be stored in an airtight container in the refrigerator for up to 3 days. Leftovers can be enjoyed cold or warmed.
Health benefits of Puy lentil salad with soybeans, snow peas and broccoli
Lentils are a nutritious legume that has been a staple food for centuries. Puy lentils, also known as French green lentils, are a special variety that offer numerous health benefits when incorporated into meals like this refreshing salad.
Packed with protein and fiber
One of the outstanding properties of Puy lentils is their high protein content. These lentils are an excellent source of plant-based protein, making them a great alternative for vegetarians or those looking to reduce their meat consumption. In just one serving of this salad, you benefit from the protein power of 200g of Puy lentils.
In addition to protein, lentils are also rich in fiber. Fiber plays a crucial role in maintaining a healthy digestive system and promoting regular bowel movements. It can also help control blood sugar levels, lower cholesterol and contribute to weight control.
Rich in essential nutrients
In addition to being a great source of protein and fiber, Puy lentils also contain a number of important vitamins and minerals. These include folic acid, iron, potassium and magnesium.
Folate, also called vitamin B9, is important for cell growth and division and supports the production of red blood cells. Iron is essential for transporting oxygen in the body and helps prevent iron deficiency anemia.
Potassium is an electrolyte that helps maintain healthy blood pressure and proper heart function. Magnesium, on the other hand, is involved in hundreds of biochemical reactions in the body and is crucial for muscle and nerve function.
Heart healthy and rich in antioxidants
The additional ingredients in this lentil salad such as broccoli, sugar snap peas and soybeans further improve its nutritional profile.
Broccoli is a cruciferous vegetable packed with antioxidants that help protect cells from damage caused by free radicals. It also contains compounds that may reduce the risk of chronic diseases such as heart disease.
Sugar snap peas give the salad a satisfying bite while providing important vitamins such as vitamin C, which supports the immune system and collagen production.
Soybeans, also called edamame, are a complete source of protein that contains all essential amino acids. They are rich in antioxidants and have been linked to various health benefits such as: B. Lowering cholesterol levels and potentially protecting against certain types of cancer.
Tasty dressing with additional benefits
Sesame oil, lemon juice, garlic, low-salt soy sauce, ginger and clear honey combine to create a flavorful dressing for this salad. It not only improves the taste but also provides additional health benefits.
Garlic and ginger have been used in traditional medicine for centuries for their potential immune-boosting and anti-inflammatory properties. Sesame oil contains heart-healthy fats, and lemon juice adds a refreshing dose of vitamin C to the dish.
However, it is important to note that this salad is not suitable for those with soy allergies or sensitivities.
Overall, this Puy lentil salad with soybeans, snow peas and broccoli is a delicious and healthy dish that offers numerous health benefits. Including them in your diet is a great way to increase your protein intake, add essential nutrients to your meals, and enjoy the delicious taste of nutrient-dense ingredients.