Cooked lentils with pepper, cucumber and feta in a lemon and olive oil dressing. Ten minutes.
Lentils are measured cooked; 200 g cooked is about 80 g dry, or a drained tin.
- Ready in10 minutes
- Serves1
Ingredients
- 200 g lentils (cooked, or canned and drained)
- 40 g feta cheese
- 80 g peppers (bell)
- 80 g cucumber
- 10 g olive oil
- 10 g lemon or lime juice
Method
- Dice the pepper and cucumber.
- Whisk the olive oil and lemon juice with salt and pepper in a bowl.
- Add the lentils and the vegetables and toss.
- Crumble the feta over the top.
What this plate gives you
Two hundred grams of cooked lentils gives about 18 g of protein and 16 g of fibre on its own, which is why this salad reaches 18 g of fibre, nearly two thirds of a 2,000-calorie day’s 28 g, and 25 g of protein with the feta. At 461 calories it is a little under a quarter of that day. The lentils are measured cooked; green or Puy lentils hold their shape in a salad where red ones collapse.
Swaps
- Goat cheese for the feta: about the same numbers.
- Grilled chicken on top: about 30 g more protein.
- Parsley and mint by the handful: no change to the numbers.
Keeping it
This keeps dressed for three days in the fridge and is better on the second day.
