Lentil-and-Orzo Salad

Dairy Free
Health score
46%
Lentil-and-Orzo Salad
45 min.
4
272kcal

Suggestions

Ingredients

  • cups lentils cooked
  • cup orzo pasta cooked
  • 1.5 tablespoons cilantro leaves fresh chopped
  • 0.5 teaspoon ground cumin 
  • 0.5 teaspoon ground pepper black
  • tablespoons juice of lemon fresh
  • 0.5  bell pepper diced red
  • 0.5 small onion diced red
  • 0.3 teaspoon pepper dried red crushed
  • 0.5 teaspoon salt 
  • 0.3 cup vinaigrette dressing 

Equipment

  • bowl
  • whisk

Directions

  1. Whisk together first 6 ingredients in a large bowl; add lentils and remaining ingredients, tossing gently to coat.
  2. Cover and chill 2 hours.

Nutrition Facts

Calories272kcal
Protein17.31%
Fat28.43%
Carbs54.26%

Properties

Glycemic Index
51.54
Glycemic Load
10.69
Inflammation Score
-7
Nutrition Score
15.509130612664%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Luteolin
0.09mg
Isorhamnetin
0.69mg
Kaempferol
0.09mg
Myricetin
0.01mg
Quercetin
2.93mg

Nutrients percent of daily need

Calories:271.83kcal
13.59%
Fat:8.8g
13.54%
Saturated Fat:1.58g
9.9%
Carbohydrates:37.78g
12.59%
Net Carbohydrates:28.41g
10.33%
Sugar:3.85g
4.28%
Cholesterol:0mg
0%
Sodium:297.1mg
12.92%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.06g
24.11%
Folate:193.61µg
48.4%
Fiber:9.37g
37.47%
Manganese:0.72mg
35.93%
Vitamin C:24.51mg
29.7%
Iron:4.21mg
23.39%
Selenium:15.51µg
22.15%
Phosphorus:215.86mg
21.59%
Vitamin K:18.92µg
18.02%
Copper:0.31mg
15.58%
Vitamin B6:0.27mg
13.35%
Potassium:457.39mg
13.07%
Vitamin B1:0.2mg
13%
Magnesium:49.24mg
12.31%
Zinc:1.58mg
10.55%
Vitamin A:526.11IU
10.52%
Vitamin E:1.17mg
7.79%
Vitamin B5:0.76mg
7.63%
Vitamin B3:1.44mg
7.18%
Vitamin B2:0.1mg
5.99%
Calcium:30.86mg
3.09%
Source:My Recipes