The protein cooking time listed in this recipe has been updated.
As of December 2025, we've revised cooking times for all our proteins to reflect improved food safety guidance.
Check out the latest recommended times in our Cooking Guidelines.
Serving size
Ingredients
Ingredients
-
30g maple and mustard dressing (Mustard)
- 40g rocket
-
1 tbsp sun-dried tomato paste
-
250g puy lentils & wholegrain quinoa
- 1 handful of fresh flat-leaf parsley
- 1 avocado
- 110g baby tomatoes
- 1 onion
- 1 pepper
- 180g Tenderstem broccoli
Mustard
Nutritional Information
Nutritional Information
| Typical values | per 100g | per portion |
|---|---|---|
| Energy | 100Kcal | 500Kcal |
| 420kJ | 2093kJ | |
| Fat | 6.2g | 31g |
| of which saturates | 1.0g | 5.1g |
| Carbohydrates | 8g | 40g |
| of which sugars | 2.8g | 14g |
| Protein | 3.3g | 16g |
| Salt | 0.17g | 0.85g |
| Fibre | 3.1g | 15g |
Ingredients
Ingredients
-
1 tbsp sun-dried tomato paste (use half)
- 110g baby tomatoes (use half)
- 40g rocket (use half)
-
250g puy lentils & wholegrain quinoa (use half)
- 180g Tenderstem broccoli (use half)
- 1 onion (use half)
- 1 avocado (use half)
-
30g maple and mustard dressing (use half) (Mustard)
- 1 handful of fresh flat-leaf parsley (use half)
- 1 pepper (use half)
Mustard
Nutritional Information
Nutritional Information
| Typical values | per 100g | per portion |
|---|---|---|
| Energy | 100Kcal | 500Kcal |
| 420kJ | 2093kJ | |
| Fat | 6.2g | 31g |
| of which saturates | 1.0g | 5.1g |
| Carbohydrates | 8g | 40g |
| of which sugars | 2.8g | 14g |
| Protein | 3.3g | 16g |
| Salt | 0.17g | 0.85g |
| Fibre | 3.1g | 15g |
Mediterranean Lentil Salad with Quinoa, Avocado & Tenderstem Broccoli
This vibrant salad is ready in a pinch. Creamy beluga lentils are tossed in a sundried tomato and black olive sauce, brightened by juicy pepper. Avocado adds creaminess. Tenderstem broccoli and leafy rocket are your essential greens. And just like that, you get all your 5 a day in one serving!
Cooking Instructions
Cooking Instructions
Before you start
- Preheat the oven to 220C / fan 200C / gas 7 / air fryer 200C
- Line a baking tray with parchment paper
- Pull out a medium frying pan
Roast the veg
- Trim the broccoli. Thinly slice the pepper
- Place both onto the lined baking tray and toss with 2 tsp oil and a pinch of salt and pepper
- Roast for 12-15 mins / air fryer 6-8 mins, until golden and cooked through
Get frying
- Meanwhile, finely dice the onion
- Heat the medium frying pan with 1 tsp oil on medium heat. Once hot, add the onion and cook for 5-6 mins, stirring occasionally, until softened. Season with salt and pepper
- Halve the tomatoes, add to the onion pan and cook for a further 2-3 mins
Build the dish
- Thinly slice the avocado. Finely chop the parsley
- Add the lentil quinoa mix and sundried tomato paste to the veg pan with a splash of water. Stir to combine and cook for 1-2 mins, until piping hot
- Stir through the parsley, then remove from the heat. Season to taste
Plate up
- Share the rocket between bowls, topped with the lentil quinoa mix, roasted veg and avocado. Drizzle over the maple mustard dressing
Getting hungry?
Healthy, chef designed meal kits to cook at home.
Looking for more recipe inspiration?
Subscribe to our newsletter and get delicious seasonal inspiration and recipes, plus 25% off your first 4 boxes with us!
While you wait, pull up a chair with The Mindful Journal for healthy lifestyle tips and recipe inspiration.