May 2014 Newsletter: Greek Lentil Salad

If you’re a fan of traditional Greek salad, you’ll LOVE our high-fiber, high-protein Greek lentil salad featuring super-nutritious lentils!

Ingredients

Salad

  • 4 cups cooked brown lentils (or 2 cans, 19 oz/540 mL EACH; drain and rinse well)
  • 1-1/2 cups quartered grape tomatoes
  • 1-1/2 cups peeled and diced English cucumber
  • 1 cup diced green bell pepper
  • ¾ cup diced or very thinly sliced red onions
  • ½ cup pitted Kalamata olives
  • 1/3 cup chopped fresh parsley
  • 1/3 cup chopped fresh mint leaves (see cooking tip)
  • 4 oz (120 g) light feta cheese, crumbled (about 1 cup)

Dressing

  • 3 tbsp olive oil
  • 3 tbsp freshly squeezed lemon juice
  • 1 tbsp apple cider vinegar
  • 2 tsp honey
  • 1 tsp Dijon mustard
  • 1 tsp minced garlic
  • ½ tsp dried oregano
  • ½ tsp each salt and freshly ground black pepper

Directions

Combine all salad ingredients in a large bowl and mix well.

Whisk together dressing ingredients in a small bowl or measuring cup. Pour over salad.  Stir gently. Cover and refrigerate for at least 2 hours before serving.

Makes about 9 cups salad

Per cup: 209 calories, 8.1 g total fat (1.9 g saturated fat), 11 g protein, 25 g carbohydrate, 8.6 g fiber, 4 mg cholesterol, 413 mg sodium

Cooking Tip: You can use fresh dill instead of mint, but reduce the amount to 3 tablespoons.