Feta and Lentil Salad

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This Mediterranean dish is packed with protein and other nutrients from legumes and vegetables. It’s also chock full of herbs. The herbs in this recipe contain:

  • Antioxidants to protect healthy cells from damage (parsley, mint, thyme, garlic)
  • Iron to provide us with energy (parsley, cumin, thyme)
  • Potassium to help muscles function and to control fluids, minerals and blood pressure (parsley)
  • Infection-fighters (cumin, antiseptic), (mint and thyme, antibacterial) and (garlic, antimicrobial)
  • Anticoagulants to encourage healthy blood flow (parsley, garlic)

Ingredients

  • 1 15-ounce can of lentils, drained and rinsed
  • 3 plum tomatoes, seeded and chopped
  • 1 large carrot, grated
  • 2 scallions
  • 1 rib of celery, chopped
  • 1 large red pepper, chopped
  • ½ large English seedless cucumber, chopped
  • 1 tablespoon fresh Italian parsley, chopped
  • ½ teaspoon cumin (optional)
  • 2 teaspoons fresh mint, chopped
  • 1 teaspoon fresh thyme, chopped
  • 1/4 cup fat-free feta cheese, crumbled
  • 2 garlic cloves, minced
  • 2 tablespoons lemon juice or red wine vinegar
  • 4 tablespoons olive oil
  • Salt and pepper to taste

Preparation

  1. Place all the ingredients except feta cheese and mint leaves in a salad bowl.
  2. Put minced garlic, lemon juice or red wine vinegar, olive oil, salt and pepper in a jar or a salad dressing cruet and shake to mix.
  3. Pour dressing over lentil salad. Add feta and mint and mix.

Nutrition Information (Per Serving)

Makes 8 servings
Calories: 126
Protein: 5.6 g
Total fat: 3.5 g
Saturated fat: 0.5 g
Cholesterol: 0.6 mg
Total carbohydrate: 12.3 g
Sugar: 2.3 g
Dietary fiber: 4.6 g
Sodium: 136 mg
Potassium: 357 mg

Recipe from our Nutrition Therapy Department

This article is from Cleveland Clinic and was legally licensed through the Industry Dive publisher network. Please direct all licensing questions to legal@industrydive.com.

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