Fitness Lentil Bean Salad (7 Min, Vegan)

Fitness Lentil Bean Salad. 40g of protein per bowl. Ready in 7 minutes | #vegetarian #workout| hurrythefoodup.com

What do athletes eat? We thought we’d try a new spin on a few recipes –  and find out what the healthiest and fittest among us actually eat. You’re still hitting the gym, the workouts are going well…and you are what you eat. So let’s find out.

The original recipe of this tasty high-protein salad was posted by Patrick Reiser, a Swiss bodybuilder, who won the natural bodybuilding championship in his country in 2013. He runs a fitness youtube channel where he talks about his trainings routines and meal plans.

Even though we think the videos are sometimes a little silly, he definitely has great knowledge about nutrition and it’s worth checking out what he eats to stay in shape.

Fitness Lentil Bean Salad. 40g of protein per bowl. Ready in 7 minutes | #vegetarian #workout| hurrythefoodup.com

Health Benefits – Fitness Lentil Bean SaladFitness Lentil Bean Salad. 40g of protein per bowl. Ready in 7 minutes | #vegetarian #workout| hurrythefoodup.com

This is what Patrick Reiser had to say about his recipe:

  • Good after a workout to recharge on carbohydrates and your glycogen storage. Glycogen is found in carbs and it’s important to restore your energy levels that have been emptied during your workout session (1)
  • Also contains 40g of protein per serving (when the whole salad is considered one serving) which is of course important for muscle growth (2).

And this what we have to say about his recipe:

  • The sauce itself gives you plenty of freedom to be creative in the kitchen – you can make your own salsa, use a spicy sauce or even just a good ol’ tomato ketchup. That’s up to you.
  • The rest of it is loaded with protein – so important in so many ways. As Harvard points out, vegetable proteins have so many benefits: save your health, save your cash and save the planet.

We want to know:

  • What’s your favourite exercise/workout?
  • Are you sticking to your routines?
  • And what’s your favourite post-workout meal?
5.0 from 1 reviews
Fitness Lentil Bean Salad (7 Min, Vegan)
 
Prep time
Cook time
Total time
 
Author:
Serves: 2
Ingredients
  • 150g red lentils (about 1.3 cups)
  • 1 can of kidney beans, drained and rinsed
  • 1 bell pepper
  • 3-4 shallots
  • Tomato Sauce, Sriracha, a sweet and sour sauce or our Simple, Sexy, Salsa. (Add as much as you like. Make sure to taste test!)
  • Salt and pepper
  • Optional:
  • 2 cloves of garlic
  • Cook with quinoa, couscous or brown rice instead of lentils to spice things up when you've eaten it a load of times - this has been my go-to post workout meal for about a year now, and I still love it.
Instructions
  1. Prepare the red lentils according to package instructions ( or just add 1 part red lentils to 3 parts of water with a little salt in a pot. Bring it to a boil and then let the lentils simmer for about 12-15 minutes depending on how soft you like them. Season with a little more salt, when the lentils are cooked. Alternatively you can cook them in veggie stock for extra flavour).
  2. Meanwhile cut the shallots and bell pepper. Also grate the clove of garlic.
  3. Get a big bowl and throw in all the ingredients, including the lentils.
  4. Finally add the tomato sauce, do a taste test and, if necessary, season one last time with salt and pepper.
  5. Ready
Notes
Adapted from Patrick Reiser

IF YOU LIKED THIS RECIPE: check out our dedicated high-protein page. It’s full of great ideas and easy recipes like this delicious Peanut Butter Man-Salad and these 2 Ingredient Banana Egg Pancakes.
 

14 comments

  1. Lentils and beans in one dish. Wow, here is the super healthy dish I need!

  2. I love the ingredients, the whole meal must be delicious. I have to make this recipe. Thanks for sharing.

  3. I just realised I don’t have a workout meal. Well, the problem here is that I don’t work out at all. Maybe eating healthy dishes such as this one will motivate me better towards a more active lifestyle 🙂

    • I really believe that there is a connection. If you workout you want to make sure it coins into more muscles or a leaner body. So you autmatically try to improve your diet to leverage the effect of your workout. The same the other way round. The healthier you eat the more you’ll want to treatyour body well with physical activities. 🙂

  4. Not healthy bevore a first date with a woman 😉

    • Haha you’re not far wrong there Andre – you might find yourself with a little more air than usual, especially the first time you eat them 😉

  5. First I wanted to let you guys know that I love the vibe that you have going on on your website, so fun! This recipe looks awesome, its going to be made for our dinner tonight 🙂 Just one little health tip that I would like to share….instead of using (highly processed) table salt in this recipe, use (natural) pink himalayan salt to boost the heath factor.

  6. This recipe looks lovely but I can’t quite work out how this has 40g protein per portion?

    For the whole salad I get about 14g from the lentils, 19g from the kidney beans and 6.5g from the rest of the ingredients is probably feasible- but that would be if one person ate the entire recipe – if you split it into two portions then you’re down to about 20g each?

    • Hey Sam, well spotted. The 40g protein is indeed for the whole salad – but for most people it would be too big as one big serving – 20g per smaller serving would be right. Will change now, thanks for pointing it out! Cheers, and enjoy! 🙂

  7. Looking forward to trying this recipe! Are those shallots or scallions (a.k.a. green onions) in the picture? The recipe says shallots but just wanted to make sure.

    • Hi! Actually both finely chopped shallots or scallions are both fine, I use whichever I have more of that need to be used up. I think we did use scallions in the picture on that note. Thanks for pointing it out, have update the recipe 🙂

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