Superhealthy Lentil Salad image

Protein, vitamins E and K, B vitamins, and folate enhance your baby’s cell, brain, and nervous system development, and iron boosts your iron stores, while fiber helps digestion.

SERVES 4; MAKES ABOUT 3 CUPS

POWER-PACKED with nutrition, salads don’t come much healthier than this. If you like cheese, add pasteurized feta cheese or goat cheese for a nice tang. To save time, pick up as many ingredients as you can from a salad bar. This salad keeps refrigerated for three days.

DRESSING

2 tablespoons cider vinegar, or to taste

2 teaspoons Dijon mustard

1 small garlic clove, minced, or ½ teaspoon garlic powder

¼ cup olive oil

SALAD

1 (15-ounce) can lentils, drained and rinsed, or 1½ cups cooked

1 cup cooked quinoa or brown rice

⅓ cup diced celery

⅓ cup sliced red radishes

1 large vine-ripened tomato, diced, or 12 cherry or grape tomatoes, halved

¼ cup chopped fresh parsley

Salt and freshly ground black pepper

¼ cup sunflower seeds

• Prepare the dressing: In a small bowl, whisk together the vinegar, mustard, and garlic. Add the olive oil and continue to whisk until emulsified.

• Prepare the salad: Combine the lentils, quinoa, celery, radishes, tomatoes, and parsley in a serving bowl. Add the dressing and mix gently. Adjust the seasoning, top with the seeds, and serve.

Meal ideas

• Protein, such as meat, poultry, seafood, eggs, dairy, or plant-based

• Green salad or vegetable (Greek-Style Broccoli, here)

• Reduced-fat milk or yogurt

• Fruit with vitamin C

Meal ideas and tips for diabetes

• Protein, such as meat, poultry, seafood, eggs, dairy, or plant-based

• Green salad or nonstarchy vegetable with vitamin C (above)

• Reduced-fat milk or unsweetened reduced-fat yogurt, 1 CARB

¾ cup: Calories: 329 cals; Protein: 11 g; Carbohydrates: 29 g; Fat: 19 g; Fiber: 9 g; Sodium: 90 mg; Vitamin E: 6 mg; Vitamin K: 80 mcg; Folate 195 mcg; B6: 0.4 mg; Niacin: 4 mg; Thiamine: 0.3 mg; Copper: 0.5 mg; Iron: 4 mg; Magnesium: 95 mg; Manganese: 1 mg; Phosphorus: 281 mg; 2 CARBS