Regular Foods · Lunch · by Rowan
Wayfarer's Lentil-Feta Satchel
Mediterranean Lentil and Feta Salad
Lentils make a sturdy little satchel for cucumber, tomato, olives, and feta. This is a regular-food recipe: raw vegetables, skins, legumes, and acidic dressing should wait until individually cleared and well tolerated.
- Total time
- 30 min
- Yield
- 6 small servings
- Serving
- About 1/2 cup
- Texture
- Tender with small crisp pieces
Ingredients
- 2 cups cooked brown or green lentils, cooled
- 1 cup peeled, seeded, finely diced cucumber
- 1 cup quartered cherry tomatoes
- 1/4 cup finely diced red onion
- 1/3 cup crumbled feta cheese
- 1/4 cup sliced olives
- 2 tablespoons olive oil
- 2 tablespoons red-wine vinegar or lemon juice
- 1 small garlic clove, finely grated
- 1/2 teaspoon honey, optional
Directions
- 1
Make sure the lentils are tender but not broken down; cool them completely.
- 2
Combine the lentils, cucumber, tomatoes, onion, feta, and olives in a bowl.
- 3
Whisk the oil, vinegar or lemon juice, garlic, and optional honey.
- 4
Fold the dressing into the salad and refrigerate for 20 minutes.
- 5
Divide into six small servings. Eat slowly, chew every bite thoroughly, and pause at the first sign of fullness.
PER SERVING
Nutrition
- Protein
- 9g
- Calories
- 190
- Carbs
- 22g
- Fat
- 8g
- Fiber
- 6g
- Sugar
- 3g
- Sodium
- 330mg
Estimated for a smaller Guild serving using cooked lentils, vegetables, feta, olives, and dressing. Exact nutrition depends on cheese, olives, and added salt.
Source: Adapted and independently worded from Mather Hospital's Mediterranean Lentil Salad (https://www.matherhospital.org/weight-loss-matters/mediterranean-lentil-salad/).
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