Description

This hearty salad combines beans, lentils, fresh vegetables, leafy greens, and nuts for a balanced meal packed with texture and flavor. A light lemon dressing brings the ingredients together while adding a bright, refreshing finish. Perfect for lunch or meal prep, this nutrient-rich recipe is an easy way to incorporate a variety of wholesome foods into your day.

salad with vegetables and lemon wedges in a bowl and fork on the side.
Level: Easy Prep: 15 minutes Yield: 4 servings
Total: 15 minutes Inactive:  Serving Size: 

Ingredients

  • ½ cup canned red beans
  • ½ cup chopped cucumber
  • ½ cup chopped carrots
  • ½ cup cooked lentils
  • 3 cups spinach
  • ¼ cup shredded cheese of choice
  • ¼ cup chopped almonds
  • ¼ cup chopped walnuts
  • ¼ cup raisins
  • Juice of half a lemon
  • Salt to taste
  • ½ teaspoon of ground pepper
  • 1 biscuit of Shredded Wheat

Directions

  1. Rinse the canned items and dry them using a paper towel.
  2. Mix all the ingredients
  3. Add crushed Shredded Wheat before consuming for added texture and fiber.
 

Nutrition Facts

4 servings per recipe
Serving size: 1 oz
Calories 250.9 per serving

Contents % Daily Value
Total Fat 10.7g 14%
Saturated Fat 2.1g 11%
Trans Fat 0g  
Cholesterol 6.3mg 2%
Sodium 161.1mg 7%
Total Carbohydrate 29.5mg 11%
Dietary Fiber 7.2g 26%
Total Sugars 8.2g  
Incl. Added Sugars 0g 0%
Protein 11g  
Vitamin D 0 mcg 0%
   
Calcium 136.2mg 10%
Iron 3.1mg 17%
Potassium 603.1mg 13%
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
 
Gastelum, A., Shaw, W. 2026, HiFiber Lunch | Almond Lentil Salad, University of Nevada, Reno Extension, Recipes

Extension Associated Contacts

Angeline Jeyakumar
Angeline Jeyakumar
 

Also of Interest:

 
Apple and grape salad
Apple and Grape Salad
Apple and Grape Salad
 Weding, H. 2026, Extension | University of Nevada, Reno, Recipes
Chelsey's Chili
Chelsey's Chili
Chelsey's Chili
 Weding, H. 2026, Extension | University of Nevada, Reno, Recipes
Frozen Vegetables with Cheese
Frozen Vegetables with Cheese
Frozen Vegetables with Cheese
 Weding, H. 2026, Extension | University of Nevada, Reno, Recipes
Sensory Evaluation and Acceptability of Fiber Rich Recipes Formulated from Foods Distributed in Food Pantries, Among Participants of Food Assistance Programs (PFAP) in Reno, Nevada
Objective To formulate high-fiber recipes from foods distributed in the food pantries in Northern Nevada and evaluate them for sensory characteristics and acceptability among participnats of food assistance programs.
 Jeyakumar, A., Gastelum, A., Shaw, W., & Nyarko, S 2025, Journal of Nutrition Education and Behavior, 57(8), S64.
Beet Dip with Vegetables
Beet Dip with Vegetables
Beet dip with vegetables can be a tasty and nutritious way to add more to your diet and enjoy the health benefits of both beets and fresh vegetables.
 Weding, H. 2024, Extension | University of Nevada, Reno, Recipes