Lentil Salad with Tomatoes and Watercress

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Lentil Salad with Tomatoes and Watercress
45 min.
6
214kcal

Suggestions

Ingredients

  • tablespoons balsamic vinegar 
  •  bay leaves 
  • 1.3 cups brown lentils green
  • tablespoon capers minced drained
  • 0.5 cup celery with some leaves finely chopped
  • 12  cherry tomatoes halved
  • 0.3 cup chives fresh divided chopped
  • 0.3 cup flat-leaf parsley fresh chopped
  •  garlic clove minced
  • tablespoons olive oil extra-virgin
  • 0.5 cup onion red finely chopped
  • 0.5 teaspoon salt 
  • cups watercress trimmed

Equipment

  • sauce pan
  • whisk

Directions

  1. To prepare vinaigrette, whisk together all ingredients.
  2. Add salt and black pepper to taste.
  3. To prepare salad, combine 4 cups water, lentils, and bay leaves in a medium saucepan; bring to a boil. Reduce heat; simmer 18 to 20 minutes.
  4. Drain; discard bay leaves. Gently stir together lentils, celery, onion, parsley, and salt.
  5. Add tomatoes and 2 tablespoons chives.
  6. Drizzle with vinaigrette; toss gently to coat. Divide watercress evenly among 6 plates; top with 3/4 cup lentil mixture. Top with remaining 2 tablespoons chives.

Nutrition Facts

Calories214kcal
Protein22.62%
Fat21.78%
Carbs55.6%

Properties

Glycemic Index
45.43
Glycemic Load
4.01
Inflammation Score
-9
Nutrition Score
21.788695791493%

Flavonoids

Catechin
0.15mg
Apigenin
5.63mg
Luteolin
0.13mg
Isorhamnetin
0.78mg
Kaempferol
7.29mg
Myricetin
0.43mg
Quercetin
12.17mg
Gallocatechin
0.06mg

Nutrients percent of daily need

Calories:214.24kcal
10.71%
Fat:5.26g
8.09%
Saturated Fat:0.74g
4.63%
Carbohydrates:30.18g
10.06%
Net Carbohydrates:16.27g
5.92%
Sugar:3.3g
3.66%
Cholesterol:0mg
0%
Sodium:256.43mg
11.15%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.28g
24.56%
Vitamin K:109.97µg
104.73%
Fiber:13.91g
55.65%
Folate:222.33µg
55.58%
Manganese:0.71mg
35.71%
Vitamin C:25.15mg
30.48%
Vitamin B1:0.42mg
27.85%
Vitamin A:1231.35IU
24.63%
Phosphorus:225.8mg
22.58%
Iron:3.83mg
21.29%
Potassium:625.29mg
17.87%
Magnesium:65.33mg
16.33%
Vitamin B6:0.32mg
16.02%
Zinc:2.2mg
14.65%
Copper:0.29mg
14.35%
Vitamin B5:1.08mg
10.83%
Vitamin E:1.36mg
9.05%
Vitamin B2:0.14mg
8.24%
Vitamin B3:1.44mg
7.18%
Calcium:69.57mg
6.96%
Selenium:4.12µg
5.89%
Source:My Recipes