Grilled Peppers and Lentil Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Grilled Peppers and Lentil Salad
45 min.
6
304kcal

Suggestions


Are you looking for a vibrant and nutritious dish that can complement any meal? Look no further than this Grilled Peppers and Lentil Salad! Packed with flavor and a kaleidoscope of colors, this vegetarian and vegan-friendly salad is sure to delight your palate while also being incredibly healthy.

Rich in protein, fiber, and essential vitamins, lentils serve as the perfect base for the smoky grilled peppers that add a unique twist. As the bell peppers sizzle on the grill, their natural sweetness intensifies, creating a delicious contrast with the hearty texture of the lentils. Tossed with fresh lime juice and a sprinkle of fennel pollen, this salad bursts with refreshing flavors that awaken your senses.

Beyond its exceptional taste, this salad is a powerhouse of nutrition. With a health score of 100, it is gluten-free, dairy-free, and suitable for those following a vegan lifestyle. Each serving provides only 304 calories, making it a guilt-free choice for any occasion, whether as a side dish or a light meal on its own. Perfect for summer barbecues or cozy family dinners, this dish is not only easy to prepare but also guaranteed to impress family and friends alike.

So fire up the grill and get ready to serve up a bowl of wholesome goodness that everyone can enjoy!

Ingredients

  •  bay leaf 
  • 0.5 teaspoon pepper black divided freshly ground
  • 0.3 cup cilantro leaves 
  • 0.8 pound lentils dried
  • teaspoon fennel pollen 
  •  bell pepper green seeded quartered
  • 0.5 cup green onions chopped
  • 0.3 cup kalamata olives pitted chopped
  • 0.3 cup juice of lime fresh
  • tablespoons olive oil extra-virgin
  • small onion peeled halved
  • 0.7 cup plum tomatoes chopped
  •  bell pepper red seeded quartered
  • 1.1 teaspoons salt divided
  •  bell pepper yellow seeded quartered

Equipment

  • bowl
  • frying pan
  • sauce pan
  • grill
  • ziploc bags

Directions

  1. Preheat grill to high heat.
  2. Lightly coat bell pepper pieces with cooking spray.
  3. Place bell pepper pieces, skin side down, on grill rack; grill 12 minutes or until skins are blackened.
  4. Place bell pepper pieces in a zip-top plastic bag; seal.
  5. Let stand 15 minutes; peel and chop bell peppers. Discard skins.
  6. Sprinkle with 1/2 teaspoon salt and 1/4 teaspoon freshly ground black pepper.
  7. Place bell peppers in a large bowl.
  8. Rinse and drain lentils; place in a large saucepan. Cover with water to 3 inches above lentils; add onion and bay leaf to pan. Bring to a boil. Cover, reduce heat, and simmer 20 minutes or until lentils are just tender.
  9. Drain lentils. Discard onion halves and bay leaf.
  10. Add lentils to bell peppers.
  11. Add remaining 5/8 teaspoon salt, remaining 1/4 teaspoon black pepper, tomato, and remaining ingredients to lentil mixture; stir well.

Nutrition Facts

Calories304kcal
Protein20.4%
Fat25.17%
Carbs54.43%

Properties

Glycemic Index
37.93
Glycemic Load
5.09
Inflammation Score
-9
Nutrition Score
26.700000099514%

Flavonoids

Catechin
0.2mg
Eriodictyol
0.29mg
Hesperetin
1.21mg
Naringenin
0.23mg
Apigenin
0.01mg
Luteolin
1.3mg
Isorhamnetin
0.58mg
Kaempferol
0.23mg
Myricetin
0.08mg
Quercetin
4.64mg
Gallocatechin
0.08mg

Nutrients percent of daily need

Calories:304.1kcal
15.2%
Fat:8.7g
13.38%
Saturated Fat:1.22g
7.61%
Carbohydrates:42.32g
14.11%
Net Carbohydrates:23.06g
8.38%
Sugar:4.11g
4.56%
Cholesterol:0mg
0%
Sodium:532.93mg
23.17%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.86g
31.72%
Vitamin C:90.53mg
109.74%
Fiber:19.27g
77.07%
Folate:301.47µg
75.37%
Manganese:0.91mg
45.6%
Vitamin B1:0.55mg
36.5%
Vitamin K:32.05µg
30.52%
Phosphorus:285.19mg
28.52%
Iron:5.1mg
28.33%
Vitamin B6:0.49mg
24.54%
Vitamin A:1149.19IU
22.98%
Potassium:787.6mg
22.5%
Magnesium:83.88mg
20.97%
Zinc:2.94mg
19.58%
Copper:0.37mg
18.7%
Vitamin E:2.13mg
14.2%
Vitamin B5:1.4mg
13.98%
Vitamin B3:2.2mg
11%
Vitamin B2:0.17mg
9.77%
Selenium:4.98µg
7.11%
Calcium:68.57mg
6.86%
Source:My Recipes