Healthy Lentil and Fetta (Printable)

Protein-packed Mediterranean dish with lentils, feta, and vegetables for any meal.

# What You'll Need:

→ Vegetables

01 - 1 cup baby spinach, chopped
02 - 1 small red onion, finely diced
03 - 1 medium red bell pepper, diced
04 - 1 clove garlic, minced

→ Legumes

05 - 1 cup cooked green or brown lentils, drained and rinsed

→ Eggs & Dairy

06 - 6 large eggs
07 - 1/3 cup low-fat milk
08 - 3 oz feta cheese, crumbled

→ Herbs & Spices

09 - 1/4 cup fresh parsley, chopped
10 - 1 tsp dried oregano
11 - 1/2 tsp salt
12 - 1/4 tsp black pepper

→ Oils

13 - 1 tbsp olive oil

# Directions:

01 - Preheat oven to 375°F.
02 - Heat olive oil in a 10-inch oven-safe skillet over medium heat. Add diced onion and bell pepper; sauté for 3–4 minutes until softened.
03 - Stir in minced garlic and cook for 1 minute. Add chopped spinach and cook for another 1–2 minutes until wilted.
04 - Add cooked lentils to the skillet and mix until evenly combined with vegetables.
05 - In a large bowl, whisk together eggs, milk, oregano, salt, and pepper. Stir in half of the chopped parsley.
06 - Pour the egg mixture evenly over the vegetables and lentils in the skillet. Gently shake or stir to distribute ingredients evenly.
07 - Sprinkle crumbled feta cheese evenly across the top of the mixture.
08 - Cook on the stovetop over low heat for 2–3 minutes until the edges begin to set.
09 - Transfer the skillet to the oven and bake for 12–15 minutes, or until the frittata is set in the center and lightly golden on top.
10 - Remove from the oven and let cool slightly. Garnish with remaining parsley. Slice into wedges and serve warm or at room temperature.

# Expert Tips:

01 -
  • The lentils add incredible heartiness while keeping things light enough for any time of day
  • Feta brings just the right amount of tangy creaminess without overwhelming the fresh vegetables
02 -
  • Resist the urge to rush the stovetop step—it prevents that puffy, overcooked center
  • Let the frittata rest for at least five minutes before slicing
03 -
  • Use an oven-safe skillet with a silicone handle or wrap your metal handle in foil to prevent burns
  • The frittata is done when the center jiggles slightly like gelatin

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