1-Bowl Gluten-Free & Vegan Whole-Grain Quinoa & Sprouted Lentil Salad With Dried Figs & Cilantro a.k.a. Double The Plant-Based Protein, Double The Fuel, Double The Fun!

1-Bowl Gluten-Free & Vegan Whole-Grain Quinoa & Sprouted Lentil Salad With Dried Figs & Cilantro a.k.a. Double The Plant-Based Protein, Double The Fuel, Double The Fun!

Hello babes!

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This salad is gluten-free, vegan, refined sugar free, full of plant protein, easy on the digestive system, full of fibre & iron, naturally sweetened with figs & a tad of maple syrup & crispy & crunchy!

AND WAIT FOR IT… YOU’RE GETTING DOUBLE THE PLANT-BASED PROTEIN, DOUBLE THE FUEL, DOUBLE THE FUN: NOT ONLY QUINOA, BUT ALSO LENTILS! Wanna read all about why I’m so big on plant-based protein? Check out my full post all about how plant-based protein is legit the “new black“: It’s 2017: Let’s Plant-Based-Protein-It-Up! Ya Dig? (No Pun Intended!)

It makes for a great lunch to take with you on the go & also pairs well with meat, seafood or fish as a side dish!

I kept the dressing super simple, so simple that you can season, toss & serve it out of just one bowl! The dressing is made coconut vinegar, lemon, coconut aminos, apple cider & unsweetened rice vinegar with a tad of pure maple syrup & some very simple spices! Healthy deliciousness doesn’t have to be complicated, my loves!

So what are some of the beneficial ingredients in here?

  • Quinoa is one of the most protein-rich foods we can eat, contains almost 2x as much fibre as most other grains, contains high quantities of lysine, iron & magnesium, as well as riboflavin (B2) & manganese. It’s full of antioxidants, helps boost metabolism, is low on the glycemic index & gluten-free. Research has shown it may help maintain healthy blood sugar & cholesterol levels, reduce heart disease & promote healthy digestion.
  • Sprouted lentils: First off, the fact that they are sprouted makes them a lot easier on the digestive system, but more importantly, the phytic acid & enzyme inhibitors have been removed, which means that the nutritional content, quality & value is amplified & our bodies are better able to absorb the nutrients. Sprouted legumes, grains, nuts & Seeds are richer in vitamin C, B vitamins (thiamine, niacin & riboflavin), as well as fibre & protein. Lentils are an amazing source of plant-protein & are full of fibre, which make them great for healthy digestion. They’re a good source of iron as well, which means they are effective in promoting sustained energy, fighting fatigue & energy slumps & may be helpful for those fighting iron-deficiency anemia.
  • Figs are very high in fibre & an amazing source of several essential minerals, such as magnesium (great for muscle recovery, healthy digestion & maintaining healthy sodium & electrolyte levels in the body), manganese, calcium (bone strength & joint health), copper & potassium (which also helps maintain healthy sodium levels & lowers blood pressure), as well as vitamins K & B6. They also provide tons of natural sweetness!
  • Chia seeds: Full of fibre, plan protein & healthy omega fatty acids. They are great for boosting digestive health, maintaining healthy cholesterol levels, lowering blood sugar levels & a great way to add nutrition & health to your meals without adding bulk. They are also super inflammatory, which makes them beneficial for just about anyone! Inflammation is the root cause of most disease & I’m all about using food & nutrition to help fight it. Anti-inflammatory benefits are beneficial not only for the nervous & digestive system but also help heal from the inside out (a.k.a. they’re great for your skin!).
  • Coconut aminos: Contains tons of enzymes, which help boost digestive & gut health, as well as amino acids, the building blocks of protein, which are crucial components in ensuring that all vital organs & systems in the body function optimally, such as digestion, mental clarity & stability & metabolism. Coconut aminos are also WAY LOWER in sodium than soy sauce or tamari, making them a good option for those trying to cut back on sodium & reduce their unhealthy salt intake.
  • Apple cider vinegar: Helps improve nutrient absorption, helps with acid reflux, bloating, inflammation, heartburn & gut health, boosts metabolism, contains tons of antioxidants & fights free radicals, eliminates candida overgrowth, regulates blood sugar & lower blood pressure, helps with detoxing the liver & other organs in the body & helps regulate HDL (or “good”) cholesterol. To read all about the benefits, click here: The Nitty-Gritty on None Other Than APPLE CIDER VINEGAR!

NOW HOW IS THAT FOR A HECK OF A SALAD, AMIRIGHT?

INGREDIENTS

FOR THE SALAD:

  • 1 cup of whole-grain cooked quinoa, cooked according to package directions
  • 1 cup of cooked organic sprouted green lentils, cooked according to package directions
  • 1 heaping handful of cilantro
  • 3 organic dried figs, diced
  • 1/2 – 1 tbsp. of organic chia seeds (or flax seeds)
  • 1 small red onion, diced

FOR THE DRESSING:

  • The juice of one fresh lemon
  • 2 tbsp. organic coconut aminos
  • 1 tbsp. organic coconut vinegar
  • 2 tbsp. raw organic apple cider vinegar
  • 1 tbsp. organic unsweetened & low-sodium rice vinegar
  • A splash of pure organic maple syrup
  • 1 tsp. ground cumin
  • 1 tsp. minced onion
  • 1 tsp. mixed dried herbs
  • Sea salt & black pepper

HOW-TO?:

  • Cook your quinoa & lentils according to package directions. Once it’s ready, let it cool before adding it to the bowl with the rest of your ingredients.
  • While the quinoa & lentils are cooling, prepare the rest of your salad ingredients.
  • Add all your salad ingredients to a large mixing bowl.
  • Season the salad directly in the mixing bowl & toss until all your veggies, grains & salad ingredients are evenly coated.

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  • ENJOY! :)) 

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2 thoughts on “1-Bowl Gluten-Free & Vegan Whole-Grain Quinoa & Sprouted Lentil Salad With Dried Figs & Cilantro a.k.a. Double The Plant-Based Protein, Double The Fuel, Double The Fun!”

  • I was told by a friend that the chia seeds need to be ground in order to get the nutritional benefit. Have you heard this? Do you know if it is true?

    • There is a lot of confusion about that. Chia seeds don’t need to be ground for proper nutrient absorption, as opposed to flax seeds, which need to be ground to release the pulp & beneficial oils. You can eat them whole and still get all the benefits, but you can also grind them up if you prefer the texture. Very limited research has shown that grinding chia seeds makes omega-3 fatty acid absorption a little more enhanced, but it’s not conclusive. It’s a personal choice 🙂 There’s no harm in grinding them, you just have to do what works best for you! xx

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