Lentil, Cottage Cheese and Bell Pepper Salad
This is a super easy and quick vegetarian and gluten-free lunch time meal you can whip up at work that is packed with fibre and vitamin C.
Ingredients
- 200g (7oz) lentils
- 1/2 large red/yellow bell pepper
- 100g (3.5oz) cottage cheese (organic) (or 30g of feta if you prefer)
- 1 tsp extra virgin olive oil
- 1 tsp balsamic vinegar
- Salt and pepper to taste
Instructions
- Combine all the ingredients in a bowl and enjoy
Notes
If you are running out of ideas for healthy lunches, try this bowl, which is high in fibre (12.6g / 50% RDI), protein (30g) and contains 2 portions of vegetable per serving. One serving contains over 100% RDI of vitamin C and folate. Lentils contain isoflavones, phytochemicals that help with cardiovascular and female hormonal health, particularly during menopause. Lentils are also packed with zinc, potassium and iron, and combining them with bell peppers, which are high in vitamin C, aids the iron absorption. If you don't like cottage cheese, try some feta instead.
Approximate micronutrient info per serving:
Vitamins
B1 (Thiamine) - 0.4mg (37%)
B2 (Riboflavin) - 0.4mg (39%)
B3 (Niacin) - 3mg (22%)
B5 (Pantothenic Acid) - 2.1mg (42%)
B6 (Pyridoxine) - 0.6mg (50%)
B12 (Cobalamin) - 0.4µg (18%)
Folate - 408.9µg (102%)
Vitamin A - 166.2µg (24%)
Vitamin C - 119.2mg (159%)
Vitamin D - 3IU (1%)
Vitamin E - 2.2mg (15%)
Vitamin K - 10µg (11%)
Minerals
Calcium - 127mg (13%)
Copper - 0.6mg (62%)
Iron - 7mg (39%)
Magnesium - 88.9mg (28%)
Manganese - 1.1mg (61%)
Phosphorus - 538.5mg (77%)
Potassium - 1015mg (39%)
Selenium - 15.2µg (28%)
Sodium - 320mg (21%)
Zinc - 3.1mg (39%)
% RDI based on an adult female
Nutrition Information:
Yield: 1 Serving Size: 390g (13.8oz)Amount Per Serving: Calories: 394kcalTotal Fat: 9.7gNet Carbohydrates: 37gFiber: 12.6gProtein: 29.7g
