Bright Lentil Salad with Apples, Fennel, and Herbs

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
37%
Bright Lentil Salad with Apples, Fennel, and Herbs
30 min.
4
866kcal

Suggestions


Welcome to a refreshing culinary adventure with our Bright Lentil Salad featuring succulent apples, aromatic fennel, and vibrant herbs. Perfectly designed for anyone seeking a nutritious yet delightful dish, this vegetarian, vegan, gluten-free, and dairy-free salad is a fantastic addition to any meal. Ready in just 30 minutes, it serves four and boasts an impressive calorie count of 866 kcal.

Imagine the satisfying crunch of crisp Pink Lady apples mingling with the anise-like flavor of finely diced fennel, all brought together by a zesty cider vinegar dressing. The earthy goodness of Puy lentils adds heartiness to this dish, while the juicy baby plum tomatoes infuse bursts of color and flavor. Each bite is a harmonious blend of textures and tastes that will tantalize your palate and leave you wanting more.

Not only is this salad a feast for the senses, but it also packs a nutritional punch. With a balanced breakdown of protein, fat, and carbohydrates, it's an excellent choice for a side dish or a light main course. The fresh herbs, including basil and thyme, elevate the salad, offering a fragrant aroma that is simply irresistible.

Whether you're looking for a quick and healthy lunch or a vibrant side to impress your dinner guests, this Bright Lentil Salad is a delightful choice that embodies freshness and flavor. Join us in creating this easy-to-make dish that celebrates the bounty of nature!

Ingredients

  • cup apples diced peeled finely (recommended: Pink Lady)
  • tablespoon apple cider vinegar 
  • cup fennel bulb diced finely
  • tablespoons basil fresh
  • tablespoon thyme sprigs fresh
  • 0.3 teaspoon granulated sugar 
  • servings pepper black freshly ground
  • 29 ounces lentils drained and rinsed canned
  • tablespoons olive oil 
  • ounces plum tomatoes diced finely
  • tablespoon water 

Equipment

  • bowl
  • whisk

Directions

  1. In a large bowl, whisk together the vinegar, sugar, salt, and pepper until the sugar dissolves.
  2. Add in the olive oil, and whisk until emulsified.
  3. Add the water, and whisk to loosen.
  4. Add the fennel, apple, and tomatoes, toss to combine, and allow to sit in the vinaigrette for 15 minutes. Finally, add the lentils and fresh herbs, and allow to sit another 15 minutes.
  5. Serve.

Nutrition Facts

Calories866kcal
Protein26.81%
Fat10.03%
Carbs63.16%

Properties

Glycemic Index
93.02
Glycemic Load
2.42
Inflammation Score
-9
Nutrition Score
14.349999789958%

Flavonoids

Cyanidin
0.49mg
Peonidin
0.01mg
Catechin
0.41mg
Epigallocatechin
0.08mg
Epicatechin
2.35mg
Epigallocatechin 3-gallate
0.06mg
Eriodictyol
0.23mg
Naringenin
0.39mg
Apigenin
0.05mg
Luteolin
0.84mg
Kaempferol
0.09mg
Myricetin
0.07mg
Quercetin
1.63mg

Nutrients percent of daily need

Calories:865.51kcal
43.28%
Fat:9.39g
14.44%
Saturated Fat:1.02g
6.38%
Carbohydrates:133.05g
44.35%
Net Carbohydrates:66.53g
24.19%
Sugar:10.14g
11.27%
Cholesterol:0mg
0%
Sodium:28.04mg
1.22%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:56.48g
112.97%
Fiber:66.52g
266.07%
Iron:16.16mg
89.77%
Vitamin C:25.07mg
30.39%
Vitamin K:27.35µg
26.05%
Calcium:156.41mg
15.64%
Vitamin A:654.76IU
13.1%
Vitamin E:1.51mg
10.04%
Manganese:0.18mg
9.04%
Potassium:275.61mg
7.87%
Folate:16.8µg
4.2%
Magnesium:15.33mg
3.83%
Vitamin B6:0.08mg
3.82%
Copper:0.07mg
3.6%
Phosphorus:30.79mg
3.08%
Vitamin B3:0.55mg
2.73%
Vitamin B2:0.04mg
2.06%
Vitamin B1:0.03mg
1.98%
Vitamin B5:0.13mg
1.31%
Zinc:0.2mg
1.3%