3 No-Cook Meals Perfect for Meal Prep
Recipes in this Video
Lentil salad has roots in Mediterranean cuisine, where lentils are a staple due to their nutritional value and versatility. Traditionally enjoyed as a healthy dish, it symbolizes sustenance and community. Today, variations abound globally, with many adding unique local ingredients, making it a favorite for health-conscious eaters everywhere.
Ingredients
- ●lentils
- ●cucumber
- ●cherry tomatoes
- ●red onion
- ●bell pepper
- ●parsley
- ●olive oil
- ●lemon juice
- ●garlic
- ●salt
- ●pepper
- ●feta cheese
- ●avocado
- ●spinach
- ●carrot
- ●red wine vinegar
Instructions
- 1Rinse lentils under cold water until clear.
- 2Boil lentils in a pot with water until tender, about 20-25 minutes.
- 3Drain lentils and let cool to room temperature.
- 4Chop cucumber, cherry tomatoes, red onion, and bell pepper into small pieces.
- 5Finely chop parsley and set aside.
- 6In a large bowl, combine cooled lentils, chopped vegetables, and parsley.
- 7In a small bowl, whisk together olive oil, lemon juice, minced garlic, salt, and pepper.
- 8Pour dressing over the salad and gently toss to combine.
- 9Crumble feta cheese over the top of the salad.
- 10Slice avocado and arrange on top of the salad.
- 11Serve chilled or at room temperature.
Ingredient Alternatives
feta cheese
Healthier: tofu
Cheaper: cottage cheese
Tofu provides a vegan option while cottage cheese is more affordable.
olive oil
Healthier: avocado oil
Cheaper: canola oil
Avocado oil offers similar health benefits, while canola is budget-friendly.
red wine vinegar
Healthier: apple cider vinegar
Cheaper: white vinegar
Apple cider vinegar adds flavor with potential health benefits.
garlic
Healthier: garlic powder
Cheaper: onion powder
Garlic powder is a convenient substitute, while onion powder is often cheaper.
Techniques
Equipment
Also Known As
Ingredients
- ●4 large whole wheat tortillas
- ●1 lb sliced turkey breast
- ●1 cup mixed greens (spinach, arugula)
- ●1/2 cup shredded carrots
- ●1/2 cup cucumber, thinly sliced
- ●1/4 cup cream cheese, softened
- ●1/4 cup Greek yogurt
- ●1 tbsp fresh dill, chopped
- ●1 tbsp lemon juice
- ●1/2 tsp garlic powder
- ●Salt and pepper to taste
Instructions
- 1In a small bowl, mix together the cream cheese, Greek yogurt, dill, lemon juice, garlic powder, salt, and pepper to create the green dipping sauce.
- 2Lay out the whole wheat tortillas on a clean surface.
- 3Spread a layer of the green dipping sauce over each tortilla, leaving a small border around the edges.
- 4Layer the sliced turkey breast evenly over the sauce on each tortilla.
- 5Add a handful of mixed greens, shredded carrots, and cucumber slices on top of the turkey.
- 6Carefully roll up each tortilla tightly, starting from one end and rolling to the other, ensuring the filling stays inside.
- 7Once rolled, slice each wrap in half diagonally to create two pieces.
- 8Serve the wraps with extra green dipping sauce on the side for dipping.
Equipment
Ingredients
- ●1 can (15 oz) chickpeas, drained and rinsed
- ●1 cup cherry tomatoes, halved
- ●1 cucumber, diced
- ●1/2 red onion, finely chopped
- ●1/4 cup fresh parsley, chopped
- ●1/4 cup feta cheese, crumbled (optional)
- ●1/4 cup olive oil
- ●2 tbsp lemon juice
- ●1 tsp dried oregano
- ●1/2 tsp salt
- ●1/4 tsp black pepper
Instructions
- 1In a large bowl, combine the chickpeas, cherry tomatoes, cucumber, red onion, and parsley.
- 2In a small bowl, whisk together the olive oil, lemon juice, oregano, salt, and black pepper.
- 3Pour the dressing over the salad mixture and toss to combine.
- 4If using, add the crumbled feta cheese and gently mix.
- 5Layer the salad in jars for storage: start with the dressing at the bottom, followed by the chickpeas, then the vegetables, and top with feta if using.
- 6Seal the jars and refrigerate until ready to serve.
- 7Shake the jar before eating to distribute the dressing.
Equipment
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