Mediterranean Lentil Salad

By Kelsie Knerr, RD

Lentils are a part of the legume family. Other common legumes include peas, chickpeas, beans, soybeans, and peanuts. Lentils are cheap and they pack many vitamins and minerals like folate, manganese, iron, phosphorous, copper, vitamin B1, and potassium. The energy from lentils sticks with you and keeps you satisfied due to its high protein and fiber content. Lentils aren’t complicated to cook, and to save time, you could cook them in bulk for the week and freeze what you don’t end up using.

Remember this recipe is very flexible, add whatever veggies you like, I often add grape tomatoes, cucumbers, and red onion. Also, the Greek salad dressing whether with lentils or not is great alongside summer garden veggies!

Ingredients:

• 1 cup dried lentils, cooked per package instructions
• 1 bell pepper, diced
• 2 large carrots, peeled and diced
• 1/2 cup feta cheese
• ¼ cup red wine vinegar
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 1 ounce feta cheese
• ½ teaspoon salt
• Ground pepper to taste
• 3 Tablespoons vegetable oil
• 3 Tablespoons extra virgin olive oil

 

Instructions:

1.      Cook lentils per package instructions (simmer until soft all the way through).

2.      In a blender or with a whisk, combine vinegar, garlic, oregano, feta, salt and pepper (optional: add 2 tablespoons of breadcrumbs).

3.      Slowly pour in the oils, mixing until dressing is light and airy.

4.      Mix together diced carrots and bell peppers, extra feta cheese, cooked lentils, and the Greek salad dressing. Enjoy!

 

Nutrition Facts Per Serving (serves 5)

Calories: 295

Total Fat: 20g

Saturated Fat: 3g

Monounsaturated Fat: 12g

Polyunsaturated Fat: 5g

Sodium: 274mg

Potassium: 514mg

Total Carbohydrates: 22g

Dietary Fiber: 8g

Sugars: 4g

Protein: 10g

Vitamin A: 137%

Vitamin C: 85%

Calcium: 6%

Iron: 18%

 

 

Mediteranian Lentil Salad from Boone Hospital Center on Vimeo.