Andrew Zimmern Cooks: Rice Lentil Salad
If you’re running out of ideas for what to make from your overstocked pantry, try this recipe! It's my favorite vegan, protein-rich salad. The key ingredient for this nutritious salad? Lentils.
Lentils and other beans are so nutritious. They’ve got a lot of protein. They’re nutrient-dense. They’re super healthy for you! Do you like lentils?
Watch this cooking demonstration video to learn how to make this delicious and nutritious salad that you will make all the time!
Recipe:
QUINOA and LENTILS Recipe | HIGH PROTEIN Vegetarian and Vegan Meal Ideas
???? Quinoa and Lentils Recipe | High Protein Vegetarian and Vegan Meal Ideas
???? Let me know if you enjoyed my vegan quinoa and lentil recipe
▶️ RECIPE INGREDIENTS: (3 to 4 servings)
???? To cook the green lentils:
1/2 Cup / 100g GREEN Lentils (Washed/Soaked for 8 to 10 hours or overnight)
1 Teaspoon Salt (I have added pink Himalayan salt)
2 Cups / 475ml Water
???? To Marinate the cooked green lentils:
1+1/2 Tablespoon Lemon juice OR TO TASTE
1 Tablespoon Olive Oil (I have added organic cold pressed olive oil)
???? To cook Quinoa:
1 Cup / 190g Quinoa (Washed/Soaked for 30 minutes)
2 to 3 Tablespoon Olive Oil
1 Cup / 135g Onion
1+1/2 Cup / 200g Carrots (2 medium size carrots)
1 Tablespoon Garlic - finely chopped
3 Tablespoon Tomato paste OR TO TASTE
1+1/2 Teaspoon Paprika (NOT SMOKED)
1+1/2 Teaspoon Ground Cumin
1/4 Teaspoon Cayenne Pepper (optional)
Salt to taste (I added total 1+1/4 Teaspoon of pink Himalayan salt)
1+1/2 Cup / 350ml Vegetable Broth (LOW SODIUM)
???? To Garnish:
1/2 Cup / 65g Red Onion - chopped
1/2 Cup / 25g Parsley - chopped
1/4 Cup / 5g Mint OR TO TASTE - chopped
1/2 Teaspoon Ground Black Pepper or to taste
▶️ METHOD:
Wash & soak 1/2 cup of green lentils for 8 to 10 hours or overnight. Once the lentils are soaked, drain the water and rinse it. Transfer the lentils to a pot. Add salt and water. Cook over medium-high heat and bring to a vigorous boil. Once it starts to boil, reduce heat to medium-low and cook for about 4 minutes or until lentils are cooked but still holds its shape. WE DO NOT WANT MUSHY LENTILS. Right away strain the cooked lentils. Let it sit in the strainer to get rid of any excess water and allow it to cool down. Once lentils have cooled, add lemon juice, olive oil and mix well. Allow the lentils to marinate while we continue with the rest of the cooking.
✅ ????Cooking time of the lentils depends on it's quality. One batch of lentils maybe drier than the others and may require longer cooking time. SO ADJUST THE COOKING TIME ACCORDINGLY.
Thoroughly wash 1 cup of quinoa until the water runs clear and then soak in water for 30 minutes. ✅ ????After 30 minutes drain the water from quinoa and let it sit in the strainer to get rid of any excess water.
To a heated WIDE PAN, add olive oil, chopped onion, carrots, 1/4 tsp salt and fry on medium to medium-high heat until it's slightly browned (about 5 to 6 minutes). ADDING SALT TO ONION/CARROTS RELEASES IT'S MOISTURE AND HELPS IT COOK FASTER, SO PLEASE DON'T SKIP IT. Add the garlic and fry on medium heat for 30 seconds or until fragrant.
✅ ????REDUCE THE HEAT TO LOW BEFORE ADDING THE SPICES AND TOMATO PASTE TO PREVENT IT FROM BURNING.
Add the tomato paste, paprika, ground cumin, cayenne pepper and fry on low heat for only 1 to 2 minutes (no longer than that), just to cook out the raw flavour of the tomato paste. Add the quinoa, salt, vegetable broth. Turn up the heat and bring to a VIGOROUS BOIL. Then reduce the heat to low and cook for about 15 to 20 minutes or until quinoa is cooked.
✅ ????DO NOT LET THE QUINOA GET MUSHY. ADJUST THE COOKING TIME OF QUINOA ACCORDING TO THE HEAT OF YOUR STOVE. DO CHECK IN 15 MINUTES, if still not cooked then cook for longer. It took me 20 minutes on my stove.
Once the quinoa is cooked, uncover the lid and turn off stove. Add the cooked lentils, ground black pepper, red onions, parsley, mint & mix well. Cover the lid and allow it to rest for 3 to 4 minutes for the flavours to blend.
Serve hot with a side of green salad. Perfect for meal prep / meal planning as it stores well in the refrigerator for 3 to 4 days
▶️ IMPORTANT NOTES:
???? Thoroughly wash the quinoa a few times until the water runs clear, this will get rid of any impurities/gunk/bitterness and will give quinoa a clean taste
???? Every stove is different SO ADJUST THE HEAT AND COOKING TIME AS REQUIRED
???? Cooking time of lentils depends on it's quality. One batch of lentils maybe drier than the other and may require longer cooking time, SO ADJUST ACCORDINGLY
???? DON'T LET THE QUINOA GET MUSHY. ADJUST THE COOKING TIME ACCORDING TO THE HEAT OF YOUR STOVE. CHECK IN 15 MINUTES, if its still not cooked, then cook for longer
****
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Vegan Lentil and Couscous Recipe ???? Vegan Protein BOMB Guaranteed to Fulfill ????
Today I have the ultimate lentil and couscous salad for you. I usually feel fulfilled when I eat carbs and protein in a meal, but this salad gives the same satisfaction and fulfillment, plus it is vegan! It is sweet, savoury and sour at the same time. You can have it as a main course or as a side dish with fish, steak or BBQ.
#vegan #veganrecipe #vegansalad
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Servings: 2-4
Difficulty: Easy
Prep time: 5 minutes
Cooking time: 10-15 minutes
1,5 cups green lentils
1/2 cup couscous, you can use any small shaped pasta that you like
2 sweet red peppers, diced (any meaty and sweet pepper would do great like bell peppers)
4 pickled cucumbers, diced (use more if using small gherkins)
4-5 sprigs of parsley, chopped
7-8 sprigs of dill, chopped
3 small sprigs of spring onion, chopped
4 sprigs of mint, leaves picked (tear large leaves using your hands)
6 tablespoons olive oil
3-4 tablespoons soy sauce (alternatively, balsamic vinegar or a mix of molasses and vinegar with a 1:1 ratio)
3 tablespoons white wine vinegar
2 pinches of black pepper
2 pinches of coriander seeds
Lemon
• Rinse the lentils in a sieve and add them into a medium sized saucepan. Pour in room temperature water up to a little higher than the lentils and add a pinch of salt. Bring to boil. Then reduce the heat to low. Simmer for 10-15 minutes until al dente, not mushy. This may take longer according to your lentil.
• Boil 2 cups of water in a saucepan. Add a pinch of salt and the couscous. Boil for 8 minutes on medium heat until al dente.
• Drain the cooked lentil and couscous and cooldown under running cold water to stop cooking.
• Mix the lentil and couscous in a large bowl. Add in the pickles, peppers and herbs.
• For the delicious sauce, pour in the olive oil, soy sauce, vinegar. Season with black pepper and coriander seeds. Add salt if not using soy sauce.
• Finally, squeeze some fresh lemon and give it a last mix but be careful not to mash the lentils. Your fulfilling salad is ready to eat as a main course or as a side dish with fish, köfte or steak.
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Lentil Carrot Salad (meal-prep-friendly)
Get the Recipe:
⭐️ Lentil carrot salad is tasty, aromatic, and inspired by Mediterranean flavors and aromas. It's easy to make, and you can serve it as a starter, side, or main dish with warm pita bread and other Middle Eastern and Mediterranean recipes.
⭐️ Ingredients
1½ pounds carrots cut into bite-size pieces
1 can (15 ounces) lentils or 1½ cups cooked lentils
2 tablespoons raisins
¼ cup parsley chopped
3 tablespoons shaved almonds lightly toasted on a pan
Dressing
¼ cup extra virgin olive oil
2 tablespoons lemon juice
1 tablespoon mustard
1 small clove garlic grated
½ teaspoon cumin
½ teaspoon paprika
1 teaspoon salt or more to taste
¼ teaspoon black pepper or red pepper flakes
❤️ Nico & Louise
Theplantbasedschool.com
❤️ Cooking should be done with caution. Pay attention while using knives and cooking tools. Nico is a trained chef, and it is solely for entertainment purposes that he sometimes looks into the camera while he cooks. ❤️