QUICK & EASY
Greek lentil salad
A hearty salad bursting with flavour. The high fibre and low glycemic index of lentils helps prevent blood sugar levels from rising rapidly after a meal, which makes them a great choice for people with diabetes. Make lentils a regular on your weekly menu with this tasty Greek lentil salad.
Calorie Smart
Carb Smart
Vegetarian
Developed by Pulse Canada
10 servings
10 minutes (prep: 10 mins / cook: 0 mins)
Time required
10 minutes
Carbohydrates
15 g/serving
Ingredients
- 1 19 oz can (540 mL) lentils, rinsed and drained
- ½ cup (125 mL) Kalamata olives (optional)
- ½ cup (125 mL) onion, chopped
- 1½ cups (375 mL) grape tomatoes, halved
- ½ cup (125 mL) green peppers, chopped
- 1 cup (250 mL) cucumber, diced
- ¼ cup (50 mL) feta cheese, crumbled
- ¼ cup (50 mL) fresh parsley, chopped
- ¼ cup (50 mL) canola oil
- ¼ cup (50 mL) lemon juice
- 1 tbsp (15 mL) dried oregano
- Calories 133
- Carbs 15 g
- Sugar 2 g
- Fibre 3 g
Directions
- In a large bowl, combine lentils, olives, onion, tomatoes, green pepper, cucumber, feta cheese and parsley.
- In a small bowl, whisk canola oil, lemon juice and oregano together.
- Add dressing and parsley to lentil mixture and toss to coat.
This salad can be eaten right away or prepared a day in advance. For a quick marinade, cover the dressed salad and refrigerate for 2 hours before serving.
Per serving (3/4 cup)
- Calories 133
- Protein 6 g
- Total fat 6 g
- Saturated fat 1 g
- Cholesterol 4 mg
- Carbohydrates 15 g
- Fibre 3 g
- Sugars 2 g
- Added sugars 0 g
- Sodium 112 mg
- Potassium 130 mg
© Copyright 2022 Canadian Diabetes Association. Reproduced with permission from the Canadian Diabetes Association.
