Lentil Squash Salad With Feta and Pumpkin Seeds


    For The Salad
  • 1⁄4 cup lentils
  • 1 small acorn squash, seeded
  • 4 oz. fat-free feta cheese
  • 1⁄2 cup pumpkin seeds
  • 4 cups spinach
    For The Seasoning
  • 1⁄2 teaspoon sea salt
  • 1⁄2 teaspoon red pepper flakes
  • 1 teaspoon paprika
  • 1 teaspoon cumin
  • 1 tablespoon olive oil
    For The Dressing
  • 2 tablespoon olive oil
  • 1 tablespoon lemon juice


  • Amount: 1.5 cups
  • Calories: 258
  • Fat (g): 12
  • Sat. Fat (g): 1.8
  • Carb (g): 26.3
  • Fiber (g): 8.8
  • Protein (g): 12.5
  • Gluten free



  • Preheat the oven to 350°F.
  • Boil 2 cups of water and add lentils. Cook for about 15-20 minutes or until softened.
  • Mix sea salt, red pepper flakes, paprika, cumin, and olive oil in a small bowl.
  • Cut the squash in half, puncture skin with fork to allow steam to escape, and bake on a cookie sheet for 30 minutes. Remove squash from oven and flip it over. Bake for another 25 minutes or until tender.
  • Dice the squash once it has cooled. Mix in the seasoning.
  • Prepare the salad with the spinach, lentils, feta cheese, pumpkin seeds, and squash. Top with the olive oil and lemon juice dressing.

Cooking Tip

If you prefer to microwave the squash, place the halved, seeded squash cut side down on a microwave safe plate. Cook on high in 5 minute intervals until completely softened and cooked through. For half an acorn squash, it takes about 5-7 minutes. Other types of squash may be substituted such as butternut squash. Feel free to use a store-bought dressing in place of olive oil and lemon.

Performance Fact

This salad consists of nutrient dense ingredients. Acorn squash is a fall vegetable that is rich in vitamin A, vitamin C, potassium, and beta-carotene. Lentils are legumes that are a great option for vegetarians. They are inexpensive and high in protein and fiber. In addition to protein, pumpkin seeds also provide a rich source of manganese, iron, and zinc, minerals that aid in immune function.