Weight loss Diets for Everyday People

Pumpkin and Green Lentil Salad Recipe

Green lentils contain a high concentration of fiber and protein, which are both important to those trying to lose weight.

Lentils have a very natural earthy flavour, which is complimented in this recipe by the sweetness of the pumpkin and creamy sharp taste of the feta.

This recipe is low in fat, sugar and is a good source of protein.

Energy per 100g:

432kJ - 103Cal

Fat per 100g:

2.8g

Healthy Salad Recipe : Pumpkin and Green Lentil Salad

Recipe Serves:

This Recipe Serves 2.

Recipe Ingredients:

  • 100g (1/2  cup) green dried lentils
  • 500g Pumpkin cut into 1 inch cubes
  • 1 tablespoon olive oil
  • ¼ teaspoon ground cumin
  • ¼ teaspoon paprika
  • ¼ teaspoon salt
  • 50g baby spinach leaves
  • 100g Feta
  • 20g balsamic vinegar

Recipe Method:

  1. Place lentils in small bowl. Cover with cold water and soak 10 minutes; drain.
  2. Cook lentils in boiling salted water until tender but firm, about 20 minutes. Drain lentils. Rinse under cold water, then drain.
  3. Preheat oven to 200C. Place pumpkin in large bowl; toss with oil, cumin, paprika, and sea salt. Arrange pumpkin in single layer on baking sheet; roast 20 minutes. Turn pumpkin over. Roast until tender, 10 to 15 minutes. Cool.
  4. Set up serving plate first with the spinach, then on top of the spinach layout the lentils.  Drizzle over the lentils balsamic vinegar.  Now lay the pumpkin and then the crumbled feta.  Season with cracked pepper.

Recipe Nutrition Panel:

 Servings: 2
 Serving size: 390g
   
 Average Serve Average 100g

Energy

1680

kJ

432

kJ

 

401

Cal

103

Cal

Protein

28.7

g

7.4

g

Fat, total

10.7

g

2.8

g

- saturated

5.5

g

1.4

g

Carbohydrate

29.6

g

7.6

g

- sugars

15.4

g

4.0

g

Sodium

1120

mg

286

mg

Additional Comments:

Add BBQ chicken to this salad for a complete nutritious meal.

Feedback:

We'd love to know what you think of this recipe.
Please email your feedback to sharrelle@weightloss.com.au.

If you like this recipe, you may also like these healthy recipes:

Chickpea and Bean Salad Recipe
Low Fat Potato Salad Recipe
Coleslaw Recipe
Grilled Chicken Ceasar Salad Recipe

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