Cancer-Fighting Recipe: Lentil Salad with Olives, Mint and Feta

Lentil salad with feta and mint

This is a wonderfully refreshing salad. 

Lentils are an ideal protein alternative and are high in fiber, folate, thiamin and iron.

To give variety of color and texture, we added the chopped red pepper.

Mint not only has antioxidants properties but digestive and antibacterial properties as well.


Lentil Salad with Olives, Mint and Feta

Serves 4-6

Ingredients

  • 1 cup lentils, rinsed
  • Salt and pepper
  • 6 cups water
  • 2 cups low-sodium chicken or vegetables broth
  • 5 garlic clove (peeled and crushed)
  • 1 bay leaf
  • 4 tablespoons extra-virgin olive oil
  • 2 tablespoons white wine vinegar
  • ½ cup chopped pitted Kalamata olives
  • ½ cup fresh mint leaves, chopped
  • 1 large shallot, minced
  • ¼ cup feta cheese, crumbled

Directions

  1. Place lentils and 1 teaspoon salt in bowl. Cover with 4 cups warm water and soak for 1 hour. Drain well. This is the brining process which keeps the skin intact.
  2. Adjust oven rack to the middle position. Heat oven to 325 degrees F. Place drained lentils, 2 cups water, broth, garlic, bay leaf and ½ teaspoon salt in a saucepan. Cover and bake until lentils are tender but remain intact – 40 to 60 minutes.
  3. Whisk oil and vinegar in a bowl.
  4. Drain lentils well; remove and discard the garlic and bay leaf. Add drained lentils, olives, mint and shallot in a bowl. Drizzle on the oil and vinegar dressing, season with salt and pepper and toss. Sprinkle with feta cheese to serve.

Sources

CooksIllustrated.com is an online recipe subscription with more information as to the science behind the cooking.

Deb DeMilleDebra DeMille, MS, RD, CSO, is a nutritional counselor at the Abramson Cancer Center at Penn Medicine Pennsylvania Hospital. Dietitians at the Abramson Cancer Center provide educational programs about nutrition that are open to patients as well as the community. Cancer-fighting recipes on this blog are the product of the quarterly series "Cooking Nutritious and Delicious Foods," which promotes seasonal healthy foods with cancer-fighting properties.

About This Blog

The Focus on Cancer blog discusses a variety of cancer-related topics, including treatment advances, research efforts and clinical trials, nutrition, support groups, survivorship and patient stories.

Blog Archives

GO

Author Archives

GO