French Lentil and Feta Salad

french lentil and feta saladFrench lentils and feta are a classic combination.  A filling and somewhat hearty salad, I often take this salad to go for lunch during the week. In our house it works well for Saturday lunch too.

Different types of lentils

There are several varieties of lentils including red, brown, and green also known as “French” lentils.  Red lentils tend to lose their shape and turn yellow when cooked. This makes them ideal for soups or dishes where you will puree the lentils but not a great addition to a salad. This is because they do not have the “crunch” factor and mouthfeel that most of us enjoy in our salads. Brown lentils can be less expensive than other varieties and will remain firm when cooked but only if cooked properly so they may not be the best choice for a lentil salad if you have never cooked lentils. For this lentil and feta salad recipe, I used French green lentils because if they are cooked correctly, they will stay firm.  Lentils are a good source of protein

Lentils are part of the legume family. which also includes peas, beans, and peanuts. Like most legumes, lentils are a good source of plant-based protein and are an especially useful ingredient if you are following a vegetarian diet. This salad provides 10 grams of protein per serving to help you to reach your dietary needs. Give it a try it and let me know what you think.

 

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Barbara Spalding MS, RDN, Culinary Dietitian

As a dietitian and world traveler, I love bold flavors — in food and in life. 14 years ago, I fell down the rabbit hole into Breast Cancer Wonderland. Since then, I’ve learned to cook differently while savoring the pleasures of food and companionship. I’ve built a resilient new life and a bold new kitchen. Let me show you the flavors of the world.
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Print Recipe
French Lentil and Feta Salad
French Lentil and Feta Salad
Votes: 0
Rating: 0
You:
Rate this recipe!
Course Salads
Cuisine French
Prep Time 10 minutes
Cook Time 30 minutes
Passive Time 15 minutes
Servings
8 Servings
Ingredients
Course Salads
Cuisine French
Prep Time 10 minutes
Cook Time 30 minutes
Passive Time 15 minutes
Servings
8 Servings
Ingredients
French Lentil and Feta Salad
Votes: 0
Rating: 0
You:
Rate this recipe!
Instructions
  1. Wash and clean lentils and place in a pot on top of stove with the water.
  2. Cook on medium-high for 20-30 minutes until they are soft and cooked. Set aside to cool.
  3. When the lentils are room temperature, place in a large bowl with the red onion, red pepper, olive oil, vinegar and salt and pepper and gently toss.
  4. Add feta cheese cubes last to help retain their shape and color.
  5. Add chopped parsley, if desired.
Recipe Notes

Nutrition information per serving:  140 calories; 3.5 grams fat;  0.5 grams saturated fat; 0 grams transfat;  0 mg cholesterol; 280 mg sodium; 17  grams carbohydrate; 3 grams dietary fiber;  10 grams protein (values are approximate).

References:I know lentils are supposed to be good for me. But how do I prepare them? by MayoClinic Katherine Zeratsky, R.D., L.D.