High-protein quinoa and lentil salad with feta

High-protein quinoa and lentil salad with feta: a fresh salad with quinoa, Puy-style lentils, cucumber, rocket, sheep's cheese, pumpkin seeds and a tangy mustard dressing.

At a glance

• Serves 2
• Prep time: 15 min
• No cooking needed
• Total time: 15 min
• Calories: 380 kcal per serving
• Protein: 22 g
• Fat: 14 g
• Carbs: 40 g

Ingredients

• 1 tbsp white wine vinegar
• 100 g Puy-style lentils
• Toasted pumpkin seeds
• ½ cucumber
• 1 handful of rocket
• 100 g quinoa
• 50 g sheep's cheese
• 2 tbsp olive oil
• 1 tsp honey
• 1 tsp mustard

Method

You’ll need: saucepan · chopping board · knife · mixing bowl · sieve

1. Cook the quinoa and let it cool a little. Cook the Puy-style lentils until soft but still with a little bite, then drain.
2. Put the quinoa and Puy-style lentils in a large bowl. Dice the cucumber and fold it in with the rocket.
3. Stir the olive oil, white wine vinegar, honey and mustard together in a small bowl until smooth. The dressing should come together well.
4. Pour the dressing over the salad and mix everything carefully. That way the seasoning is spread evenly.
5. Crumble the sheep's cheese roughly over the top and add the toasted pumpkin seeds.
6. Serve cold. If you like, let it stand briefly so the flavours come together.

Good to know

A salad like this is pleasantly fresh and still satisfying. I especially like it when I fancy something savoury that doesn't feel heavy.

Swaps

Quinoa → buckwheat (similar protein content, nuttier flavour) Sheep's cheese → cottage cheese or soft goat's cheese (more protein per calorie, or often milder) Honey → lemon juice (less sugar, fresher-tasting dressing) Toasted pumpkin seeds → walnuts or chopped almonds (walnuts add omega-3, both add a nice crunch)

Allergens

Contains milk from the sheep's cheese and mustard, a declarable allergen. It usually suits children; during pregnancy, make sure the sheep's cheese is pasteurised.

Frequently asked questions

What do Puy-style lentils contain nutritionally?

Puy-style lentils provide fibre, plant protein, folate and iron. They also hold their shape well when cooked, which makes them ideal for salads.

What nutrients does quinoa bring?

Quinoa contains magnesium, manganese, iron and some zinc. It also provides complex carbohydrates and protein.

Is rocket just decoration or does it matter nutritionally?

Rocket brings more than freshness: it contains vitamin K, folate and other plant compounds, among others. Its slightly peppery flavour comes from glucosinolates.

Why do pumpkin seeds suit the salad nutritionally?

Pumpkin seeds provide magnesium, zinc, iron and unsaturated fats. They also make the salad a little nuttier and more satisfying.

Does the salad suit a sensitive stomach?

That varies: lentils and rocket don't suit everyone equally well, especially if you have a sensitive gut. Well-cooked lentils and smaller portions are often more comfortable.