Healthy Lentil and Fetta (Printable Version)
Protein-packed Mediterranean dish with lentils and feta, ready in 40 minutes
# What You 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 if canned
→ 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 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 egg mixture evenly over vegetables and lentils in skillet. Gently shake or stir to distribute ingredients.
07 - Sprinkle crumbled feta cheese evenly across the top.
08 - Cook over low heat for 2-3 minutes until edges begin to set.
09 - Transfer skillet to oven and bake for 12-15 minutes until center is set and top is lightly golden.
10 - Remove from oven and let cool slightly. Garnish with remaining parsley, slice into wedges, and serve warm or at room temperature.
# Expert Tips:
01 -
- Its one of those rare dishes that feels fancy enough for brunch but humble enough for a Tuesday night dinner
- The lentils add a creamy texture that makes every bite feel substantial without being heavy
02 -
- An oven-safe skillet is non-negotiable here, so check your cookware before you start
- Patting the lentils dry prevents the frittata from becoming watery
03 -
- Start checking for doneness at 12 minutes to avoid overcooking the eggs
- Room temperature eggs will incorporate more evenly into the milk