Lentil and Tomato Salad
Vegetarian
Serves 4
Time to make 10 minutes
Allergens Milk, Nuts, Seeds
This simple salad makes a tasty and satisfying lunch. It provides a source of fibre for
digestive and gut health, and it’s also high in protein to support muscle and bone health.
Ingredients
- 200g cooked brown, green, or Puy lentils (from a can or pre-cooked pouch)
- 1⁄2 a red onion, finely diced
- 3-4 tomatoes or a handful of cherry tomatoes
- A drizzle of olive oil – no more than 1 tbsp (or a dressing of your choice)
- Fresh or dried herbs, such as parsley, chives or mint
- 100g feta cheese
- A sprinkle of seeds or nuts (e.g., pumpkin seeds or pine nuts)
Notes
Be creative with the flavours by adding herbs or a bit of chilli, a squeeze of lemon or some black pepper. Include other crunchy salad vegetables for more plant variety; try cucumber, peppers, radish, carrot and cabbage.
Method
1. Chop the tomatoes and onion
2. Mix together in a bowl with the lentils
3. Add the oil, herbs or a dressing of your choice
4. The salad keeps well for a day or two in the fridge
Energy
193 kcal
10% RI
Fat
9.7 g
14% RI
Medium
Sat Fat
4.1 g
4.1% RI
Medium
Sugars
5.5 g
6% RI
Low
Salt
0.6 g
11% RI
Low
Carbs
14.0 g
5% RI
Protein
9.5 g
19% RI
Fibre
3.6 g
14% RI
Per serving (230 g)
Reference Intakes (%RI) is based on an average adult woman (2000 kcal/8400 kJ)
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