High Fiber Zesty Green Lentil Salad
Tender green lentils tossed with baby spinach, crisp cucumber, creamy avocado, and crunchy pumpkin seeds. Dressed in a bright red wine vinegar and avocado oil dressing spiked with fresh garlic and warm cumin.
Prep
15 min
Cook
0 min
Total
15 min
Makes
2 servings
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
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
0 min
Total
15 min
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The ingredient amounts update automatically.
Equipment
Large skillet · Whisk
Time saver
Measure everything before you start so this quick recipe moves without pauses.
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 7 steps complete
Next: Measure 300g cooked green lentils
- 01
Measure 300g cooked green lentils
Measure 300g cooked green lentils, 100g spinach, 150g cucumber, and 100g avocado for 2 full servings.
Tap card to mark done - 02
Whisk together 20ml avocado oil
In a small glass bowl or liquid measuring cup, whisk together 20ml avocado oil, 30ml red wine vinegar, 2 minced garlic cloves, 1 tsp ground cumin, and 1g salt until thoroughly blended and emulsified.
Look for: thoroughly blended and emulsified
Tap card to mark done - 03
Combine the spinach
In a large salad bowl, combine the spinach, cooked green lentils, and diced cucumber.
Tap card to mark done - 04
Pour the red wine vinegar dressing over…
Pour the red wine vinegar dressing over the spinach mixture and toss gently with tongs for 30 seconds until the leaves and lentils are evenly coated.
Look for: the leaves and lentils are evenly coated
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Divide the dressed salad evenly between 2…
Divide the dressed salad evenly between 2 serving bowls.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Top each bowl with half of the…
Top each bowl with half of the diced avocado and sprinkle 15g pumpkin seeds over each portion.
Ready when: everything is assembled and ready to enjoy
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Serve immediately
Serve immediately, or store in a sealed container in the refrigerator for up to 2 days without the avocado.
Ready when: everything is assembled and ready to enjoy
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