Carrot Lentil Salad

Carrot Lentil Salad | The Slender Student This isn’t at all cool to admit but I’m really into lentils lately. They’re like part grain, part bean, part pea, and I’m all about them.

In actuality, they’re a legume (along with beans, peas, sprouts, and carob). Lentils are notably high in protein, with almost 18 grams in a 230 calorie one cup serving. It’s important to note, though, that they’re not a complete protein. They should be combined with a grain to achieve the same metabolic effects as an animal protein. (If you want a Nutrition Decoded post on protein, leave a note in the comments!) Carrot Lentil Salad | The Slender Student Nutritional value aside, this is just a solid recipe. It’s a great make ahead side dish or supplement/add-in to a regular green salad. If these veggies aren’t your style, feel free to add as you wish. Subtract the carrots and add roasted eggplant and zucchini. Subtract the red onions and sub-in some spiralized squash and a splash of soy sauce. Get creative with it.

Carrot Lentil Salad | The Slender Student Carrot Lentil Salad
Servings: seven 1/2 cup servings | Calories per serving: 109
Fat: 0 g (Sat Fat: 0 g) | Carbohydrate: 20 g | Fiber: 7 g| Protein: 8 g

ingredients

1 cup dry green lentils

1 medium carrot, peeled into thin strips

1/2 cup diced red onion

4 asparagus spears, thinly sliced

1 tablespoon Dijon mustard

1 tablespoon rice wine vinegar

2 tablespoons apple cider vinegar

 

directions

1. Bring 4 cups of water to a boil and rinse the dry lentils

2. Add the lentils to the water and boil for 20-30 minutes until tender; drain

3. In a large salad bowl, place the cooled lentils, carrot slices, red onion, and asparagus

4. In a small bowl, whisk together the mustard and vinegars

5. Toss the veggies in the dressing and chill for at least an hour before serving

If you liked this post, be a doll and take a second to nominate The Slender Student as Best Health & Diet Blog!

Meal Maker Challenge Week 1: Summer Citrus Bean & Quinoa Salad

Today’s recipe serves many a purpose aside from being my first H-E-B ConAgra Meal Maker Challenge recipe. It’s summery. It’s light. It’s healthy. It’s vegetarian. It’s vegan. It’s gluten free (oOoh, aAaAh). It’s a side dish. It’s a main course. It’s lunch. It’s dinner. It’s everything.

But fa’ real, this is some good stuff.  If you’re a member of the It’s Not A Meal Without Meat Club (have no shame, I used to be president), might I suggest that you grill up some chicken or salmon, pop it on top of this salad, and color yourself happy.

Oh! Before I forget, if you like this meal/blog/me in general, take a second and VOTE FOR IT. I’d be lying if I told you I didn’t want $1,000 to spend at H-E-B.

Summer Citrus Bean & Quinoa Salad
Servings: 6 | Calories per serving: 339
Fat: 4.7 g (Sat Fat: 0.1 g) | Carbohydrate: 66.9 g | Fiber: 21.7 g| Protein: 12.4 g

ingredients:
1/3 C dry quinoa
2 small grapefruit
1 large jicama
1 15-oz can of black beans, rinsed and drained
1 15-oz can of corn, rinsed and drained
3/4 C H-E-B Smoky Citrus Salsa
1/2 avocado, sliced
salt and pepper, to taste

directions:
1. Begin by cooking your quinoa according to the on the package or these handy directions
2. While your quinoa is cooking, peel and segment your grapefruit
Meal Maker Challenge Week 1: Summer Citrus Bean & Quinoa Salad | The Slender Student 3. Using a sharp knife or vegetable peeler, peel your jicama and chop into 1/2″ cubes
Meal Maker Challenge Week 1: Summer Citrus Bean & Quinoa Salad | The Slender Student 4. Once your quinoa has finished cooking and cooled, combine all of the ingredients in a large bowl and refrigerate for at least an hour before serving

VOTE FOR MY SUMMER CITRUS BEAN & QUINOA SALAD HERE!

Note: I have received compensation, H-E-B promotional items and ConAgra products from H-E-B and ConAgra Foods for participating in this contest.

Slender Baked Falafel

Slender Baked Falafel | The Slender Student

A couple summers ago, I went to Israel with my longest childhood friend, Lauren (and about 25 other 18-22 year olds… Birthright, holla). It was a whirlwind, 10 day tour through the entire country. It was one of the most important and exhausting trips of my life, and though my persistent sleep deprivation may have not allowed me to remember the history of every site or monument we saw, I do remember one thing very clearly.

The food. OMG. Pita and hummus and falafel for days. The street food dreams are made of.

So, last week when Lauren came to visit me for a couple days in Austin, I was feeling particularly nostalgic and decided to whip up a slenderized version of this Middle Eastern staple. If you’ve never had falafel before, they’re basically a blend of mashed chickpeas, herbs, spices, and a couple of other ingredients that’s then rolled up and deep fried. After just a few edits, we now have slender baked falafel.

Slender Baked Falafel | The Slender Student

Slender Baked Falafel
Servings: 6 (2 per serving) | Calories per serving: 131
Fat: 3.6 g (Sat Fat: 0.4 g) | Carbohydrate: 20.7 g | Fiber: 4.1 g| Protein: 5.4 g

ingredients:
2 C kale, stem removed
1-15 oz can chickpeas, rinsed and drained
3 cloves of garlic
2 T PB2
1 T olive oil
2 T lemon juice
1/4 t cumin
1/4 t chili powder
2 T dry oats
salt and pepper, to taste
PAM Original nonstick spray

directions:
1. Preheat your oven to 375° and coat a baking sheet with PAM.
2. In a blender or food processor, blend all of the ingredients, except for the kale, until smooth.
3. Begin adding the kale in a handful at a time and pulsing until it’s well combined.
4. Scoop your falafel balls on to a baking sheet and flatten using a fork or spoon lightly sprayed with PAM to help with sticking. Slender Baked Falafel | The Slender Student
5. Bake for 20 minutes, flip, and bake for an additional 10 minutes.

recipe adapted from Nutritionist in the Kitch

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Meatless Monday: Spicy Nutty Tofu Collard Wraps

Spicy Nutty Tofu Collard Wraps | The Slender Student I really love this meal. Normally, I find it difficult to create flavorful tofu dishes. However, this marinade comes together in seconds and infuses so much nutty goodness that comes through even after cooking. And while past attempts to wrap a meal in anything other than a tortilla have ended in (messy) turmoil, huge and hearty collard greens provide a perfectly green vessel for this meal.

Spicy Nutty Tofu Collard Wraps | The Slender Student Spicy Nutty Tofu Collard Wraps
Servings: 1 (2 wraps) | Calories per serving: 351
Fat: 20.3 g (Sat Fat: 3.1 g) | Carbohydrate: 24.7 g | Fiber: 6.2 g| Protein: 24.8 g

ingredients:
1/4 package extra firm tofu, sliced into strips
1 T low sodium soy sauce
1 T PB2
1 T water
1 t crushed red pepper flakes
1 oz raw cashews, roughly chopped
1/3 C each chopped veggies of choice*
2 collard leaves
PAM Original nonstick spray

directions
1. At least a few hours before serving, press your tofu strips between two paper towels to remove some of the excess water. In a small container, combine the soy sauce, PB2, water, and red pepper flakes. Add the tofu, shake to cover, and refrigerate.
2. Preheat the oven to 400° and coat a small baking sheet with PAM. Bake your tofu for 15-20 minutes on each side.
3. While your tofu is baking, heat an uncoated skillet over medium-high heat. Toast your chopped cashews in the pan for 5-10 minutes, until they’ve browned slightly. Remove from the pan and set aside.

Spicy Nutty Tofu Collard Wraps | The Slender Student 4. Coat your skillet with PAM and begin sautéing your veggies.
5. Place half of the veggie mix in each collard leaf, top with the baked tofu and toasted cashews. Roll up and enjoy!

*Nutrition information includes: kale, Brussels sprouts, mushrooms, and asparagus