lunch

Lentil and Spinach Salad

PregnancyMediterraneanEasyServes 235 min

Cooked lentils tossed with fresh baby spinach, cherry tomatoes, and a bright lemon vinaigrette.

As blood volume climbs steeply during pregnancy, iron needs ramp up to support both the mother's energy and the baby's growing blood supply. This salad intentionally pairs plant-based iron from lentils and spinach with a bright dose of vitamin C from lemon and tomatoes, which significantly boosts iron absorption. It also delivers satisfying fiber and steady protein to keep you full and fueled throughout the afternoon.

View Nutrition Facts

One serving≈410 kcal · 19 g protein

Calories410 kcal

Protein19 g

Carbs38 g · 5g sugar

Fat21 g · 6.3g sat

Fiber18 g

Sodium1,140 mg

Folate370 mcg DFE

Iron5.5 mg

Calcium243 mg

Choline69 mg

Iodine78 mcg

Vitamin D11 IU

Vitamin B120.5 mcg

Zinc3 mg

from its ingredients

Ingredients

½ cup brown lentils, rinsed
4 cups fresh baby spinach, washed well
1 cup cherry tomatoes, halved
1 whole lemon, juiced
2 tbsp olive oil
1 tbsp dijon mustard
2 oz pasteurized feta cheese, crumbled
½ tsp salt
¼ tsp black pepper

Method

1Bring a small pot of water to a boil. Add the lentils, reduce heat to a simmer, and cook until tender, about 20-25 minutes. Drain and let cool slightly.
2In a large salad bowl, whisk together the lemon juice, olive oil, dijon mustard, salt, and black pepper to create the vinaigrette.
3Add the slightly cooled lentils, spinach, and cherry tomatoes to the bowl. Toss thoroughly so the warm lentils slightly wilt the spinach and soak up the dressing.
4Top with the crumbled pasteurized feta cheese and serve.

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