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Salads |520 calories per serving|60 minute recipe

Salad in a Jar with Lentils and Feta Cheese

This content was last updated on June 17, 2020

This salad is packed with colorful vegetables and fiber-rich lentils and fits in a jar. It’s a great recipe to make ahead of time and transports easily for a healthy lunch at the office. This salad features lentils, one of AICR’s Foods that Fight Cancer. Lentils are a top source of dietary fiber and contain numerous potentially protective phytochemicals called polyphenol compounds. The variety of plant foods featured in this recipe can help lower your risk for cancer and other chronic diseases.



  • 1 medium orange bell pepper, halved and seeded
  • 1 Tbsp. extra virgin olive oil
  • 1 Tbsp. red wine vinegar
  • 1 tsp. dried oregano
  • 1/8 tsp. garlic powder
  • salt, to taste
  • 1/8 tsp. ground black pepper
  • 1 medium 2-inch beet, cut into 1/2 inch cubes
  • 3/4 cup cooked green lentils
  • 3 thin slices red onion
  • 1/3 cup crumbled reduced-fat feta cheese
  • 5 grape tomatoes, halved
  • 2 cups argula, lightly packed*
What You Need:
  • 1 wide-mouth, 1-quart canning jar
Makes 1 serving. Per serving: 520 calories, 20 g total fat (5 g saturated fat, 0 g trans fat), 15 mg cholesterol, 54 g carbohydrates, 26 g protein, 15 g dietary fiber, 610 mg sodium, 11 g sugar, 0 g added sugar.


  1. Set rack near top of oven. Preheat oven to 500 degrees F. Place pepper halves cut-side down on greased baking sheet. Roast 30 minutes, or until skins are mostly blackened and blistered.
  2. Place peppers in small bowl, cover with plastic wrap and set aside for 20 minutes to cool. Peel peppers and chop into 3/4-inch pieces.
  3. In canning jar, combine oil, vinegar, oregano, garlic powder, salt and pepper. Using fork, stir vigorously to combine.
  4. Add beets, arranging them to cover bottom of jar.
  5. Add lentils, chopped roasted pepper, red onion and feta cheese to make separate layers.
  6. Place tomato halves in a ring, pressing cut sides against sides of jar, leaving feta uncovered in center.
  7. Fill remaining space in jar with arugula.
  8. Cover jar tightly. Salad will keep in refrigerator for up to 3 days.
  9. To serve, empty contents of jar into large bowl; use fork to toss and combine.


* Baby spinach or kale may be substituted for arugula.

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