lunch

Spinach, Lentil, and Tomato Salad

PreconceptionMediterranean-inspiredEasyServes 230 min

A hearty salad of cooked lentils, fresh spinach, and cherry tomatoes dressed in olive oil.

Lentils and spinach offer a powerful double dose of plant-based iron and folate, which helps build maternal nutrient stores before conception. For him, this same folate combined with zinc from pumpkin seeds is essential for healthy sperm DNA and motility. The rich antioxidants in the fresh tomatoes protect both egg and sperm cells against daily wear and tear, giving you a strong preconception baseline.

View Nutrition Facts

One serving≈430 kcal · 20 g protein

Calories430 kcal

Protein20 g

Carbs39 g · 4.4g sugar

Fat23 g · 3.5g sat

Fiber19 g

Sodium527 mg

Folate371 mcg DFE

Iron6.7 mg

Calcium109 mg

Choline75 mg

Iodine35 mcg

Zinc3.4 mg

from its ingredients

Ingredients

½ cup green lentils, rinsed
4 cups spinach, washed
1 cup cherry tomatoes, halved
¼ red onion, thinly sliced
¼ cup pumpkin seeds, toasted
2 tbsp olive oil
½ lemon, juiced
1 tbsp dijon mustard
¼ tsp salt
¼ tsp black pepper

Method

1Bring a small pot of water to a boil. Add the green lentils, reduce the heat, and simmer for about 20 minutes until tender but not mushy. Drain and let cool slightly.
2In a small bowl, whisk together the olive oil, lemon juice, dijon mustard, salt, and black pepper to create the dressing.
3In a large bowl, combine the spinach, cooked lentils, cherry tomatoes, and sliced red onion.
4Drizzle the dressing over the salad and toss gently to evenly coat. Top with the toasted pumpkin seeds right before serving.

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