Warm Lentil And Roasted Pepper Salad With Spinach

A warm, light salad of green lentils, charred roasted peppers and wilted spinach, finished with low‑fat feta and a simple red‑wine vinaigrette — filling but gentle on blood sugar.

Ingredients (Portion for 2)

  • 100 g dried green/Puy lentils (≈ 250–300 g cooked)
  • 2 medium red bell peppers
  • 100 g fresh baby spinach
  • 1 small red onion, thinly sliced
  • 60 g low‑fat feta, crumbled
  • 1 tbsp extra‑virgin olive oil (15 ml)
  • 1 tbsp red wine vinegar
  • 1 tsp Dijon mustard
  • 1 small garlic clove, minced (optional)
  • 1 tsp dried oregano or 1 tbsp chopped fresh parsley
  • Salt and freshly ground black pepper to taste

Instructions

  1. Roast the Peppers: Preheat oven to 220°C (430°F). Place whole peppers on a baking sheet and roast 20–25 minutes until skin is blistered and darkened, turning occasionally. Transfer to a bowl, cover tightly with cling film or a lid for 10 minutes to steam. Peel, remove seeds and slice into strips.
  2. Cook Lentils: Rinse lentils. In a small pot, cover with 3× water, bring to a simmer and cook uncovered for 18–22 minutes until tender but holding shape. Drain and remove any bay leaf if used. Season lightly with salt.
  3. Make Dressing: Whisk together olive oil, red wine vinegar, Dijon mustard, minced garlic (if using), oregano, salt and pepper.
  4. Assemble While Warm: In a large bowl, combine warm lentils, roasted pepper strips, sliced red onion and baby spinach. Toss with dressing so the spinach wilts slightly from the lentil heat. Fold in crumbled feta and adjust seasoning.
  5. Serve: Divide between two plates and finish with a little extra parsley if desired.

Notes

  • Keep lentils al dente so the salad holds texture and gives a slower glycemic response.
  • Use low‑fat feta to reduce total fat while keeping a tangy finish.
  • The salad is best served warm or at room temperature; can be refrigerated and served cold the next day (dress just before serving if storing).

Calories Estimate

Approximately 320–360 kcal per serving (estimate).

Recipe Variations

  • Vegan: Omit feta; add 2 tbsp toasted pumpkin seeds and 1 tbsp extra‑virgin olive oil.
  • Heartier: Fold in 150 g cooked farro or barley (use farro/barley in place of grains like rice/quinoa).
  • Herby: Replace oregano with 1 tbsp chopped fresh mint and parsley for a fresher profile.
  • Crunch: Add 30 g toasted sliced almonds for texture and extra protein.
  • Warm Grain Bowl: Serve lentil‑pepper salad over a bed of roasted sweet potato cubes and spinach.