Low Carb Grape Lentil Salad

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weight management programsThis light, tasty salad is actually a nutritional powerhouse that can be served as an appetizer or an entrée any time of day. It’s low carb yet filling, making it a perfect choice for those following diets and weight management programs. It’s a vegetarian dish with a classic Mediterranean vibe that’s easy to prepare—no wonder it’s a favorite among members of our weight loss clinic.

Low in both calories and fat, lentils are a powerful member of the legume family—rich in the dietary fiber that fills us up and an excellent source of iron, folate and lean protein, which helps us build lean muscle mass. They are also a great source of zinc, magnesium, calcium, potassium and vitamin K. Red grapes are loaded with polyphenols, powerful antioxidants that have been shown to reduce the risk of many chronic illnesses and diseases. They are also rich in resveratrol, which has been shown to improve heart health and help combat the signs of aging. While red grapes are sweet and delicious, they are classified as a low glycemic index food.

Click through for information on our effective diets and weight management programs.

1 cup lentils, cooked
2 leeks, sliced
1 cup red grapes, halved
1/2 cup tomatoes, diced
2 cups baby spinach
½ cup scallions, diced
3 tbsp finely chopped mint
3 tbsp finely chopped parsley
¼ cup crumbled feta
¼ cup almonds, slivered
3 tbsp. extra virgin olive oil
2 tbsp sherry vinegar
2 tsp Dijon mustard
Kosher sea salt and freshly ground pepper to taste

Warm the extra virgin olive oil in a skillet. Add the leeks and cook over medium heat for 8 to 10 minutes, stirring often, until tender. Remove from heat and stir in the sherry vinegar and Dijon mustard. In a bowl, mix together the lentils, grapes, mint, parsley, tomatoes, scallions and slivered almonds. Add the leeks. Season with Kosher sea salt and freshly ground pepper and sprinkle with feta. Prepare each serving on a bed of baby spinach leaves.

Makes 2 to 4 servings.

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Toni T.
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