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WHFoods Menu: Mediterranean Lentil Salad
Hearty lentils combine with fresh herbs and tangy balsamic vinegar in this quick and easy salad. Thursday is the meatless day in the WHFoods 7-Day Meal Plan and lentils are a great source of protein for this meatless dish. It supplies 38% Daily Value (DV) for protein to help support proper body composition and regulation of blood sugar, 84% DV for fiber to help improve cardiovascular function including cholesterol metabolism, 38% DV for folate to help sustain brain and nervous system activity, 89% DV for vitamin C to help protect against excess free radical production, 37% DV for vitamin A to support immune and inflammatory systems, 25% DV for vitamin E to help protect against free radical damage and heart disease, 350% DV for vitamin K to promote healthy blood clotting, and 40% DV for iron! You can prepare this salad ahead of time; it keeps well.

Prep and Cook Time: 10 minutes


  • 1 cup baby spinach, romaine lettuce or arugula, thinly sliced
  • 1 cup canned lentils, drained
  • 1/4 cup red onion, thinly sliced
  • 1/4 cup red bell peppers, thinly sliced
  • 1/4 cup tomatoes, diced
  • 1/4 cup parsley chopped
  • 1 TBS crumbled feta
  • 1-1/2 TBS Mediterranean Dressing
  • 1-1/2 tsp balsamic vinegar
  • Sea salt and pepper to taste
  • Optional: 1/2 tsp fresh rosemary or oregano, chopped


  1. Combine all ingredients except romaine in a large bowl. Gently toss in spinach or lettuce.
  2. This salad can marinate for up to 2 hours before serving or can be eaten right after it's made.

This salad keeps well for a to-go lunch.

Serves 1

Note: save 1/4 of this recipe for snack on Day 7

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