Basil Balsamic Cold Lentil Salad
This basil balsamic cold lentil salad is a great meal-prep option to enjoy throughout the week post-exercise refuel or a mid-day refuel.
Lentils are the nutrition superstar in this recipe. They are packed with plant protein, fiber, vitamins, minerals, antioxidants and complex carbohydrates. They’re also naturally gluten free. Their mild flavor profile makes them a versatile protein that can be dressed up with a variety of different spices and sauces.
Lentils are also time savers. Unlike some dried beans, lentils don’t have to be soaked before cooking. You can also purchase pre-steamed vacuum sealed ready-to-eat lentils in the produce section of many markets. Let’s explore the benefits of the ingredients in this cold lentil salad, and how it can fit into your weekly fueling needs.
Health Benefits of Cold Lentil Salad
This flavorful salad is packed with nutrients. Let’s review some of the dish’s health benefits.
Lentil Benefits
Like beans, lentils are packed with nutrients; so much so that the 2020-2025 Dietary Guidelines for Americans recommends consuming 1.5 cups of lentils and beans per week.
One cup of lentils provides:
18 grams of protein
40 grams of carbohydrates
15 grams of fiber
71 milligrams of magnesium
7 milligrams of iron
731 milligrams of potassium
They also contain many B vitamins. As a sports dietitian who works with professional and competitive athletes, I regularly recommend lentils as a great option for fueling up pre-exercise or recovering post-exercise. The complex carbohydrates in lentils will help sustain your energy and endurance levels during workouts; while lentil’s lean protein, B vitamins, and antioxidants support post-workout recovery.
Balsamic Vinegar Benefits
There has been a lot of interest around the potential benefits of apple cider vinegar. Research suggests that apple cider vinegar may help with weight management and promotes a more gradual post-meal increase in blood sugar levels. Although balsamic vinegar is not included in these studies, this type of vinegar also contains acetic acid, the component of apple cider vinegar associated with positive health outcomes.
Basil Benefits
Sweet basil is an herb in the mint family that is well known for its use in cuisines around the world. Not only does basil add delicious flavor to dishes, it provides nutrition too.
A ¼ cup of basil provides about 21% of the daily recommended value of vitamin K, a nutrient that supports bone health. It is also packed with polyphenols, which are antioxidants that can help reduce inflammation.
How to Make Basil Balsamic Cold Lentil Salad
When you start with pre-cooked lentils this salad can be tossed together in 10 minutes or less. Add your cooked lentils to a sealable container and top with the rest of the salad ingredients. Cover with a lid and shake gently to coat everything evenly in the simple herb dressing. Refrigerate for at least 30 minutes before serving to allow the flavors to meld.
Basil Balsamic Cold Lentil Salad
Ingredients
Instructions
Looking for more delicious recipes? You’ll also love my Vegan White Bean and Kale Soup.