Lentil & tomato salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
52%
Lentil & tomato salad
25 min.
4
122kcal

Suggestions


Looking for a vibrant and nutritious salad that brings a burst of flavors to your meal? Look no further than this delightful Lentil & Tomato Salad! With a health score of 52, this dish is not only visually appealing but also packed with wholesome ingredients that make it a perfect choice for anyone seeking a healthy lifestyle.

This salad is a celebration of fresh produce and earthy lentils, making it a versatile option for any occasion. Whether you're preparing a refreshing side dish for a summer barbecue, an appetizing starter for your dinner party, or a satisfying snack to fuel your day, this salad has got you covered! Each serving is just 122 calories, allowing you to enjoy a guilt-free indulgence.

One of the standout features of this recipe is its incredible simplicity. Ready in just 25 minutes, it’s perfect for busy weeknights or last-minute gatherings. The combination of zesty lime and lemon juice, along with the sweet touch of mango chutney, creates a delightful dressing that perfectly complements the tender lentils and colorful cherry tomatoes.

Plus, this Lentil & Tomato Salad is not only vegetarian but also vegan, gluten-free, and dairy-free, accommodating a wide range of dietary preferences. Packed with protein, healthy fats, and vibrant flavors, this salad is a great way to nourish your body while satisfying your taste buds. Dive into a bowl of freshness and let each mouthful transport you to a sunny garden filled with the goodness of wholesome ingredients!

Ingredients

  • 0.5  juice of lemon 
  • tbsp apple cider vinegar 
  •  onion red thinly sliced into rings
  • tbsp olive oil extra virgin extra-virgin
  • tsp ground cumin 
  • small garlic clove crushed
  • tbsp mango chutney 
  • handful cilantro leaves roughly chopped
  • 250 cherry tomatoes halved
  • 85 baby spinach dried washed and thoroughly
  • 250 frangelico dried rinsed
  • 250 frangelico dried rinsed

Equipment

  • bowl
  • whisk

Directions

  1. Boil the lentils following pack instructions, drain, rinse well, then drain thoroughly.
  2. Meanwhile, mix the citrus juices, vinegar and a pinch of salt in a salad bowl, then toss in the onion rings after a few mins they will soften and turn pink.
  3. Whisk together the oil, cumin, garlic and chutney, then toss into the onions with the cooled lentils, coriander, tomatoes, spinach and plenty of seasoning.

Nutrition Facts

Calories122kcal
Protein5.4%
Fat51.91%
Carbs42.69%

Properties

Glycemic Index
55.25
Glycemic Load
4.49
Inflammation Score
-9
Nutrition Score
12.589130349781%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Apigenin
0.01mg
Luteolin
0.18mg
Isorhamnetin
1.38mg
Kaempferol
1.54mg
Myricetin
0.1mg
Quercetin
7.42mg

Nutrients percent of daily need

Calories:121.65kcal
6.08%
Fat:7.32g
11.25%
Saturated Fat:1.01g
6.32%
Carbohydrates:13.54g
4.51%
Net Carbohydrates:11.95g
4.34%
Sugar:7.8g
8.66%
Cholesterol:0mg
0%
Sodium:29.75mg
1.29%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.71g
3.42%
Vitamin K:111.85µg
106.53%
Vitamin A:2372.91IU
47.46%
Vitamin C:25.13mg
30.46%
Manganese:0.34mg
16.95%
Folate:57.12µg
14.28%
Vitamin E:1.85mg
12.36%
Potassium:326.48mg
9.33%
Iron:1.52mg
8.44%
Magnesium:28.25mg
7.06%
Vitamin B6:0.14mg
7.03%
Fiber:1.59g
6.36%
Copper:0.1mg
5.25%
Calcium:43.48mg
4.35%
Vitamin B2:0.07mg
4.33%
Phosphorus:42.51mg
4.25%
Vitamin B1:0.06mg
3.97%
Vitamin B3:0.56mg
2.82%
Zinc:0.29mg
1.96%
Vitamin B5:0.15mg
1.45%
Selenium:1.01µg
1.44%