High Fiber Zesty Black Lentil Salad
Earthy black lentils served over crisp green leaf lettuce and cool cucumber with rich avocado. Dressed in a light red wine vinegar and avocado oil dressing for a clean, fiber-rich meal.
Prep
10 min
Cook
0 min
Total
10 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
0 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Whisk · Mixing bowl · Knife and cutting board
Time saver
Store leftover dressed salad for up to 1 day; for best results, store the dressing and avocado separately.
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 5 steps complete
Next: Whisk together 1 tbsp of avocado oil…
- 01
Whisk together 1 tbsp of avocado oil…
In a small bowl, whisk together 1 tbsp of avocado oil and 1 tbsp of red wine vinegar until thoroughly combined into a smooth dressing.
Look for: thoroughly combined into a smooth dressing
Tap card to mark done - 02
Layer 2 cups of chopped green leaf…
In a large salad bowl, layer 2 cups of chopped green leaf lettuce as the base.
Tap card to mark done - 03
Add 0
Add 0.5 cups of cooked black lentils and 0.5 cups of diced cucumber on top of the lettuce.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
Gently slice 0
Gently slice 0.5 pcs of avocado and place the pieces over the salad.
Tap card to mark done - 05
Drizzle the prepared dressing evenly over the…
Drizzle the prepared dressing evenly over the salad right before serving, and toss gently to combine.
Tap card to mark done
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