What to eat for

Ingredients

• 4 cups Spinach Leaves (washed and dried)
• 1 cup Cherry Tomatoes (halved)
• 0.25 cup Red Onion (thinly sliced)
• 0.33 cup Red Lentils (dry) (rinsed, cooked to 1 cup)
• 0.5 cup Cooked Chickpeas (or beans) (drained and rinsed if canned)
• 0.67 cup Frozen Peas (thawed)
• 1 medium Avocado (peeled, pitted, diced)
• 1 cup Mixed Berries (blackberries & raspberries) (fresh or frozen)
• 1 medium Apple (cored and diced)
• 2 tablespoons Chia Seeds (raw)
• 2 tablespoons Olive Oil (extra‑virgin)
• 2 tablespoons Lemon Juice (freshly squeezed)
• to taste Salt
• to taste Black Pepper

Instructions

1. Cook Red Lentils

   Rinse 1/3 cup dry red lentils, combine with 1 cup water in a saucepan, bring to a boil, then reduce to a simmer and cook 10‑12 minutes until soft but not mushy.

   Time: PT12M

   Temperature: medium heat

2. Prepare Peas

   Bring a small pot of water to a boil, add frozen peas, cook 2‑3 minutes until bright green, then drain and set aside.

   Time: PT5M

   Temperature: boiling

3. Wash and Dry Greens

   Place spinach leaves in a salad spinner, rinse under cold water, spin dry completely and transfer to the large mixing bowl.

   Time: PT3M

4. Chop Vegetables and Fruit

   Halve the cherry tomatoes, thinly slice the red onion, dice the avocado and apple, and add the berries to the bowl with the spinach.

   Time: PT7M

5. Combine All Ingredients

   Add the cooked lentils, chickpeas, and peas to the bowl. Sprinkle chia seeds over the top, drizzle olive oil and lemon juice, then season with salt and pepper. Toss gently until everything is evenly coated.

   Time: PT5M

6. Rest and Serve

   Let the salad sit for 5 minutes to allow flavors to meld, then serve immediately or store as directed.

   Time: PT5M

Nutrition Facts

Calories

350

Protein

10 g

Carbohydrates

45 g

Fat

15 g

Fiber

15 g