Lentil Salad with Tomato and Dill

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
21%
Lentil Salad with Tomato and Dill
35 min.
4
323kcal

Suggestions


Looking for a vibrant and nutritious dish that’s perfect for any occasion? Our Lentil Salad with Tomato and Dill is a delightful combination of flavors and textures that will tantalize your taste buds while keeping your meal light and healthy. This vegetarian, vegan, gluten-free, and dairy-free salad is not only easy to prepare but also packed with protein and essential nutrients, making it an excellent choice for a side dish or a light main course.

The star of this recipe is the small French lentils, which are known for their firm texture and earthy flavor. When paired with juicy, diced tomatoes and the fresh crunch of scallions, this salad becomes a refreshing treat. The addition of aromatic herbs like dill and basil elevates the dish, infusing it with a burst of freshness that’s perfect for warm weather or any gathering.

With just 35 minutes of preparation time, you can whip up this delicious salad that serves four people, making it ideal for family dinners or potlucks. Each serving is around 323 calories, allowing you to indulge without guilt. So, gather your ingredients and get ready to impress your friends and family with this colorful and wholesome Lentil Salad that’s sure to become a favorite!

Ingredients

  • 0.3 teaspoon pepper black
  • 0.3 cup basil fresh thinly sliced
  • 0.3 cup optional: dill fresh chopped
  • large garlic clove chopped
  • cup lentils dried french (preferably small lentils)
  • 0.3 cup olive oil extra virgin extra-virgin
  • tablespoons red-wine vinegar to taste
  • teaspoon salt to taste
  • 0.8 cup spring onion thinly sliced
  • cups tomatoes diced

Equipment

  • bowl
  • sauce pan
  • sieve

Directions

  1. Bring 4 cups water to a boil in a 2-quart heavy saucepan with lentils, garlic, and 1/2 teaspoon salt, then reduce heat and simmer, uncovered, until lentils are just tender, 15 to 25 minutes.
  2. Drain in a large sieve, then transfer to a large bowl.
  3. Toss hot lentils with tomatoes, scallions, dill, basil, vinegar, oil, pepper, and remaining 1/2 teaspoon salt, or to taste.

Nutrition Facts

Calories323kcal
Protein17.7%
Fat40%
Carbs42.3%

Properties

Glycemic Index
54.25
Glycemic Load
1.16
Inflammation Score
-7
Nutrition Score
11.593478341465%

Flavonoids

Naringenin
0.51mg
Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
1.28mg
Kaempferol
0.72mg
Myricetin
0.13mg
Quercetin
4.07mg

Nutrients percent of daily need

Calories:322.92kcal
16.15%
Fat:14.23g
21.9%
Saturated Fat:1.89g
11.84%
Carbohydrates:33.87g
11.29%
Net Carbohydrates:17.38g
6.32%
Sugar:3.41g
3.79%
Cholesterol:0mg
0%
Sodium:594.27mg
25.84%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.17g
28.35%
Fiber:16.49g
65.96%
Vitamin K:59.27µg
56.45%
Iron:4.48mg
24.87%
Vitamin C:19.19mg
23.26%
Vitamin A:1114.11IU
22.28%
Vitamin E:2.46mg
16.42%
Manganese:0.2mg
10.22%
Potassium:263.73mg
7.54%
Folate:28.65µg
7.16%
Calcium:62.8mg
6.28%
Vitamin B6:0.09mg
4.42%
Magnesium:15.39mg
3.85%
Copper:0.08mg
3.75%
Vitamin B3:0.61mg
3.04%
Phosphorus:29.84mg
2.98%
Vitamin B1:0.04mg
2.78%
Vitamin B2:0.04mg
2.36%
Zinc:0.25mg
1.69%
Vitamin B5:0.1mg
1.01%
Source:Epicurious