Of which 11.5 g sugars and 2.4 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Iron (lentils) · Fiber (lentils) · Plant protein (lentils)
Allergens none
Lentil salad with grilled vegetables
Grill the vegetables while the lentils cook, and save time.
Ingredients
- 200 g (7 oz) cooked lentils
- 1 zucchini, sliced (100 g / 3½ oz)
- 1 eggplant, sliced (100 g / 3½ oz)
- 1 bell pepper, cut into strips (100 g / 3½ oz)
- cherry tomatoes, to taste (50 g / 1¾ oz)
- fresh parsley, cilantro and mint, to taste
- 1½ tbsp olive oil (15 g / ½ oz)
- 1 lemon, juice only (30 g / 1 oz)
- salt and black pepper, to taste
Method
- Cook the lentils for 20–25 minutes if they aren't already cooked, or warm them through if using pre-cooked ones.
- Slice the zucchini, eggplant and bell pepper.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “High Protein”. The English edition is coming soon.
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