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Lentil Salad with Sunflower Kernels

Prep Time
Total Time

4 servings

Spinach and salad greens tossed with tomatoes, cooked lentils and reduced-fat Italian dressing are topped with sunflower kernels for a unique salad.

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What You Need

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Make It

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  • Combine all ingredients except dressing and sunflower kernels in large bowl.
  • Add dressing; toss to evenly coat.
  • Sprinkle with sunflower kernels.

Special Equipment Needed


You will need to cook about 1/3 cup dry lentils to get the 1 cup cooked lentils needed to prepare this recipe.


  • 4 servings

Healthy Living

  • Low fat
  • Good source of vitamin A or C
  • Generally Nutritious
  • Diabetes Center

Diabetes Center

  • Carb Choices: 1-1/2 Carb Choice

Diet Exchange

  • 1 Starch
  • 1 Vegetable
  • 1-1/2 Fat

Nutrition Bonus

Meatless doesn't have to be just for Mondays! This meatless salad is a delicious low-calorie, low-fat option that's great served any night of the week. And not only is the salad high in vitamin A from the spinach, but the spinach also teams up with the salad greens to provide vitamin C.

Nutritional Information

Serving Size 4 servings
Calories 180
Total fat 4.5g
Saturated fat 0.5g
Cholesterol 0mg
Sodium 430mg
Carbohydrate 21g
Dietary fiber 8g
Sugars 3g
Protein 9g
% Daily Value
Vitamin A 120 %DV
Vitamin C 50 %DV
Calcium 10 %DV
Iron 25 %DV

* Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only. Please note that nutrition details may vary based on methods of preparation, origin and freshness of ingredients used.

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