Lentil and Roasted Pepper Salad
A bright, zesty lentil salad with sweet roasted red peppers, fresh parsley, and a lemony dressing. The lemon and pepper bring vitamin C that helps your body absorb the plant-based iron in the lentils, making this an easy iron-forward lunch.
- Prep
- 10 min
- Cook
- 5 min
- Total
- 15 min
- Servings
- 1
Ingredients
- 150gcooked lentils (canned, drained and rinsed)
- 80groasted red pepper from a jar, drained and sliced
- 15gfresh parsley, chopped
- 0.5wholelemon (juice, about 1.5 tbsp)
- 1tbspextra virgin olive oil
- 28gpumpkin seeds
- 30gred onion, finely diced
- 1clovegarlic, minced
- 0.25tspground cumin
- 0.25tspsalt
- 1pinchblack pepper
Instructions
- 01
If using canned lentils, drain and rinse them well, then add to a medium bowl.
- 02
Slice the drained roasted red pepper into thin strips and add to the bowl along with the diced red onion and chopped parsley.
- 03
Toast the pumpkin seeds in a dry pan over medium heat for 2-3 minutes until fragrant and lightly golden, shaking often so they don't burn. Set aside.
- 04
In a small bowl, whisk together the lemon juice, olive oil, minced garlic, cumin, salt, and black pepper.
- 05
Pour the dressing over the salad and toss gently to coat everything evenly.
- 06
Top with the toasted pumpkin seeds and serve. Tastes even better after sitting for 10 minutes.
Nutrition (per serving)
- Calories
- 470kcal
- Protein
- 20g
- Carbs
- 36g
- Fat
- 22g
- Fiber
- 12g
- Selenium
- 6mcg
- Zinc
- 4mg
- Iron
- 8mg
- B12
- 0mcg
- Iodine
- 3mcg
- Sodium
- 690mg
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