Warm Lentil Salad with Aubergine and Couscous

As a flexitarian, I often remind myself to have enough protein. So today, I made a warm lentil salad with fish fillets, couscous and aubergine. It’s 65% protein of the day!

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How to Calculate How Much Protein Do I Need

According to Harvard Health Publishing, the everyday protein formula is as below:

Weight（kg）x 2.2 x 0.36 = Protein (g) you need everyday

e.g., a woman body’s weight is 50 kg, 50 x 2.2 x 0.36 = 39.6 g protein（Those who exercise more needs more protein）

Aim for Legumes, Whole Grains and Seafood

Although chicken is rich in protein, I usually go for legumes, seafood and whole grains. For example, this lentil salad with fish fillet and couscous provided a total of 57 g of protein, which is 65% of my family’s daily requirement!

It looks like the quantity is a lot, but in the end, it’s no problem of clearing the plates!

I learned this recipe from a reliable recipe website called Recipetineats.

Ingredients

Serves 2

• 2 frozen fish fillets (marinated)

Couscous

• 100 g couscous
  • handful of fresh parsley, chopped
  • pinch of salt and pepper

Lentils

• 60 g lentils
  • 500 ml water
  • ½ tsp vegetable bouillon powder
  • 1 bay leave
  • ½ tsp dried basil
  • 1 clove garlic, minced
  • oil

Aubergine

• ½ aubergine (approx. 130 g)
• salt and pepper
• garlic powder
• oil

Salad

• 5 cherry tomatoes, halved
• 2 bowls salad leaves, torn into smaller pieces

Salad Dressing

• 1 tsp French mustard
• 1 tbsp fresh lemon juice
• 2 tbsp extra virgin olive oil
• ¼ tsp sugar (optional)
• pinch of salt
• black pepper
• dried basil

How to Make Warm Lentil Salad with Aubergine and Couscous

1. Wash the lentils and drain. Heat a little oil in a small pot, sauté the garlic, bay leaves and lentils for a while, then add water and vegetable bouillon powder, bring to the boil and simmer for about 15-20 minutes, then drain and set aside. Cook longer for a softer texture. Save up the lentils broth as it’s delicious and nutritious!
2. Meanwhile, place the cherry tomatoes and salad leaves on a plate; mix all the salad dressing ingredients in a small bowl; soak the couscous with a pinch of salt and pepper in hot water as per the package instructions.
3. Heat some oil in a pan, pan-fry the aubergine until golden, season with salt, pepper and garlic powder. Set aside.
4. Continue with the same pan and cook the fish fillet (add more oil if required).
5. Fluff the couscous with a fork and mix in the chopped parsley.
6. At last, place the aubergine, lentils and fish on top of the salad leaves, drench in the salad dressing, serve warm with couscous.