High Fiber Zesty Black Lentil Salad
Earthy black lentils served over crisp green leaf lettuce with creamy avocado. Dressed in a bright red wine vinegar and avocado oil dressing for a simple, satisfying meal.
Prep
10 min
Cook
25 min
Total
35 min
Makes
1 serving
Created together. Shared with you.
Made by Danielle + Lila
Danielle created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
25 min
Total
35 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Saucepan · Colander · Whisk · Mixing bowl
Time saver
Store cooked lentils in an airtight container in the refrigerator for up to 4 days.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 8 steps complete
Next: Rinse the raw black lentils in a…
- 01
Rinse the raw black lentils in a…
Rinse the raw black lentils in a fine-mesh strainer under cold running water.
Tap card to mark done - 02
Combine the black lentils and 2 cups…
In a small saucepan over high heat, combine the black lentils and 2 cups (475ml) of water; bring to a boil.
Tap card to mark done - 03
Reduce the heat to low
Reduce the heat to low, cover with a lid, and simmer for 20 to 25 minutes until the lentils are tender but still hold their shape.
Look for: the lentils are tender but still hold their shape
Tap card to mark done - 04
Drain any excess water from the lentils…
Drain any excess water from the lentils and set them aside to cool for 10 minutes.
Allow: 10 minutes
Tap card to mark done - 05
Whisk together the red wine vinegar
In a small bowl or jar, whisk together the red wine vinegar, avocado oil, salt, and black pepper until well combined to create the dressing.
Look for: well combined to create the dressing
Tap card to mark done - 06
Place the chopped green leaf lettuce into…
Place the chopped green leaf lettuce into a large serving bowl.
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Top the lettuce with the cooled black…
Top the lettuce with the cooled black lentils and diced avocado.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 08
Drizzle the dressing evenly over the salad
Drizzle the dressing evenly over the salad, gently toss to combine, and serve immediately.
Ready when: everything is assembled and ready to enjoy
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