Mexican Salad

Chat Leave a comment

Try this amazing Mexican Salad created by registered dietitian, Rhodene Leydekkers!

Makes 2 Servings

Why I love it:

This salad is different from your average lentil salad. It is packed with flavour from the onions, peppers and cumin, and the sweet corn brings a little bit of sweetness to the dish. It is so easy to throw together, especially if you have some leftover cooked lentils. This salad also keeps really well in the fridge overnight, making it a perfect dish to meal prep the night before and throw in your lunch bag.

Nutrition highlights:

Even though it is a plant-based dish, it is still packed with protein, with 23.6 g per portion, so you will not be missing out in that department. You will also be getting 12.5 g of fiber in this delicious salad. Lastly, it is a great way to add lots of veg to your day, as you will be consuming 2 cups of vegetables in one go!

Preparation time: 15 minutes

Cooking time: 20-25 minutes –  (To cook the lentils)

Ingredients:

  • 2 Cups brown lentils, cooked
  • 1 Cup sweet corn
  • 1 Medium tomato, diced
  • 1 Medium green pepper
  • ½ Medium red onion
  • 1 Cup baby spinach, chopped
  • Fresh coriander

For the dressing:

  • 2 Tablespoons olive oil
  • ¼ Cup lemon juice
  • 2 Tablespoons plain low-fat yoghurt
  • 2 Teaspoons Cumin
  • Salt
  • Pepper

Method:

  1. Dice all the salad ingredients and add in a large salad bowl.
  2. Add the cooked lentils and sweet corn to the salad ingredients and toss together.
  3. In a small bowl, add the olive oil, lemon juice, low fat yoghurt, cumin, salt and pepper and whisk until all the ingredients are combined in a salad dressing.
  4. Pour the salad dressing over the salad and toss until well combined.
  5. Enjoy!

Nutrient Analysis per serving:

  • Energy: 1979 kJ   
  • Protein: 23.6 g  
  • Carbs: 50 g – of which is total sugar: 14.7 g 
  • Fat: 15.9 g  – of which is saturated fat: 2.6 g
  • Fiber: 12.5 g 
  • Sodium: 147 mg

Serving suggestion:

Serve cold.

Leave a comment