Iron & Protein -Rich Spinach and Lentil Salad

Iron & Protein -Rich Spinach and Lentil Salad


Another high protein vegetarian recipe that is quick to make. You can share this or even have this on your own as a meal. This recipe is about 20 gms of protein


  • 1/2 cup cooked green lentils (green mung dal) 
  • 2 cups fresh baby spinach leaves
  • 1/4 cup diced cooked beets
  • 1 small carrot, grated
  • 1/4 cup crumbled feta cheese (optional) ( replace with paneer )
  • 1 tablespoon chopped fresh parsley
  • 1 tablespoon pumpkin seeds
  • 1 tablespoon sunflower seeds
  • 1 tablespoon balsamic vinegar
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • 1 small orange for dessert (rich in vitamin C, which enhances iron absorption)


  • Prepare the lentils: Cook the green lentils according to the package instructions until they are tender. Drain and let them cool.
  • Assemble the salad: In a mixing bowl, combine the cooked lentils, baby spinach, diced cooked beets, grated carrot, crumbled feta cheese (if using), chopped parsley, pumpkin seeds, and sunflower seeds.
  • Make the dressing: In a small bowl, whisk together the balsamic vinegar, olive oil, salt, and pepper.
  • Combine everything: Pour the dressing over the salad and toss gently to coat all the ingredients with the dressing.
  • Serve: Transfer the salad to a serving plate.
  • Enjoy a small orange as a vitamin C-rich dessert alongside the salad to enhance iron absorption.


Here are the approximate nutritional values for the provided recipe:

  • Calories: Around 380 kcal

  • Macronutrients:

    • Protein: Approximately 20 grams
    • Carbohydrates: Approximately 38 grams
    • Fats: Approximately 17 grams
  • Micronutrients (Approximate values):

    • Vitamin A: About 366% DV
    • Vitamin C: Approximately 124% DV
    • Calcium: Around 20% DV
    • Iron: About 38% DV
    • Potassium: Approximately 23% DV

Please note that these values are approximate and can vary based on factors like the specific brands and varieties of ingredients used.

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