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Healthy High-Protein High-Fiber Power Meals to Keep You Full Fast and Easy

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A quick and easy meal packed with protein and fiber using quinoa, lentils, chickpeas, and fresh veggies to keep you full and energized.

Ingredients

Scale
  • 1 cup (170g) quinoa, rinsed
  • 1 cup (198g) cooked lentils, brown or green
  • 1 can (15 oz/425g) chickpeas, drained and rinsed
  • 2 cups (60g) baby spinach, roughly chopped
  • 1 cup (150g) cherry tomatoes, halved
  • 1 medium red bell pepper, diced
  • 1 ripe avocado, diced (optional)
  • 2 tablespoons extra virgin olive oil
  • 2 tablespoons freshly squeezed lemon juice
  • 2 cloves garlic, minced
  • 1 teaspoon cumin
  • 1 teaspoon smoked paprika (optional)
  • Salt and pepper to taste
  • Handful of fresh parsley or cilantro, chopped

Instructions

  1. Rinse 1 cup quinoa under cold water using a colander.
  2. In a medium saucepan, combine quinoa with 2 cups water and a pinch of salt. Bring to a boil over medium-high heat, then reduce to low, cover, and simmer for 15 minutes or until water is absorbed.
  3. Remove from heat and let quinoa sit, covered, for 5 minutes. Fluff with a fork.
  4. If using dried lentils, rinse and cook according to package instructions (about 20-25 minutes until tender but not mushy). If using canned lentils, rinse and drain well.
  5. In a small bowl, whisk together olive oil, lemon juice, minced garlic, cumin, smoked paprika (if using), salt, and pepper. Taste and adjust seasoning.
  6. In a large mixing bowl, combine cooked quinoa, lentils, rinsed chickpeas, chopped spinach, diced bell pepper, and halved cherry tomatoes. Toss gently.
  7. Pour the dressing over the mixture and toss until evenly coated. Stir in chopped fresh parsley or cilantro.
  8. If using, fold in diced avocado just before serving to keep it fresh and creamy.
  9. Serve immediately at room temperature or chill in the fridge for a refreshing cold meal. Keeps well for up to 3 days.

Notes

Rinse quinoa thoroughly to remove bitterness. Let quinoa rest covered after cooking to fluff nicely. Use canned lentils for quicker prep but rinse to reduce salt. Add avocado just before serving to avoid browning. Adjust seasoning to taste and add toasted nuts or seeds for crunch if desired.

Nutrition

Keywords: high-protein, high-fiber, quinoa, lentils, chickpeas, healthy meals, meal prep, vegan, gluten-free, easy recipe

Find it online: https://sparklespoon.com/healthy-high-protein-high-fiber-power-meals-to-keep-you-full-fast-and-easy/