Did you know that 1 cup of lentils provides about 90% of our daily need for folate? Folate is a B vitamin that is very important for cell division, and becomes especially important during pregnancy. Lentils are are also a good source of vegetarian protein, and dietary fiber, and many vitamins and minerals. Because of all this, they are a great food to learn to cook and incorporate into your diet. Try this lentil salad that is delicious with a punch of saltiness from the olives and feta, and crunch from the cucumber.



 

    Serves: 4 servings    Total Time:  40 minutes Prep Time: 10 minutes Cook Time: 30 minutes  

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## Ingredients

[Substitution Guide](/nourishing-our-community/teaching-kitchen/substitution-guide)

 Lentils - 1 cup brown or French lentils, dry Tomato - 1 each, diced Cucumber - ½ each, diced  Onion - ¼ cup sliced red onion Feta - ¼ cup feta cheese, crumbled Olives - 1 Tablespoon black olives, sliced  Dressing - ¼ cup low-fat Greek Dressing or other non-creamy salad dressing Greens - 4 cups fresh spinach, kale leaves, arugula, mesclun or other greens 

## Instructions

Step 1

Bring 2 cups water to a boil. Add lentils and reduce heat to a simmer. Cook for 20-30 minutes until tender. Rinse in a strainer under cold running water. Place in a large bowl.

Step 2

Add tomato, cucumber, onion, feta cheese, and olives. Toss with Greek dressing.

Step 3

Serve on a bed of fresh spinach. 

 

### Notes

## Nutrition Information

  Serving Size: 4 serving Calories: 222 Calories Fat: 4 Saturated Fat: 0.4 Carbohydrates: Net Carb: 40 Dietary Fiber: 11 Protein: 11 Sodium: 279  

## Dietary Restrictions

 Vegetarian