Mediterranean Lentil Salad

Vegetarian
Gluten Free
Health score
18%
Mediterranean Lentil Salad
45 min.
5
292kcal

Suggestions


Welcome to a delightful culinary journey with our Mediterranean Lentil Salad! This vibrant and nutritious dish is perfect for those seeking a healthy, vegetarian, and gluten-free option that doesn't compromise on flavor. Packed with protein-rich lentils and a medley of colorful vegetables, this salad is not only visually appealing but also incredibly satisfying.

Imagine the earthy taste of lentils combined with the tangy notes of crumbled tomato-basil feta cheese, the crunch of fresh bell peppers, and the zesty kick of lemon juice. Each bite is a celebration of Mediterranean flavors, making it an ideal side dish for any meal or a light lunch on its own. The addition of olives and green onions adds a delightful depth, while the Italian dressing ties everything together beautifully.

Ready in just 45 minutes, this salad is a breeze to prepare, making it a perfect choice for busy weeknights or gatherings with friends and family. With only 292 calories per serving, you can indulge guilt-free while nourishing your body with wholesome ingredients. Whether you're a seasoned cook or a kitchen novice, this Mediterranean Lentil Salad is sure to impress and become a staple in your recipe repertoire. Dive into this refreshing dish and let the flavors transport you to the sun-soaked shores of the Mediterranean!

Ingredients

  • cup lentils dried
  • ounce tomato-basil feta cheese crumbled
  • small bell pepper green
  •  green onions 
  • 0.5 cup salad dressing italian
  • tablespoons juice of lemon 
  • 2.3 ounce olives ripe drained sliced canned
  • small onion chopped
  • 0.5 teaspoon pepper 
  • small bell pepper red
  •  tomatoes 
  • quart water 

Equipment

  • dutch oven

Directions

  1. Bring first 3 ingredients to a boil in a Dutch oven; reduce heat, and simmer, partially covered, 15 to 20 minutes or just until lentils are tender.
  2. Drain.
  3. Chop bell peppers, tomato, and green onions; add to lentil mixture. Stir in olives and next 3 ingredients; cover and chill.
  4. Sprinkle salad with cheese; serve immediately.

Nutrition Facts

Calories292kcal
Protein19.11%
Fat37.49%
Carbs43.4%

Properties

Glycemic Index
44.52
Glycemic Load
3.94
Inflammation Score
-8
Nutrition Score
21.137391054112%

Flavonoids

Catechin
0.13mg
Eriodictyol
0.29mg
Hesperetin
0.87mg
Naringenin
0.25mg
Luteolin
0.86mg
Isorhamnetin
0.7mg
Kaempferol
0.22mg
Myricetin
0.04mg
Quercetin
4.14mg
Gallocatechin
0.05mg

Nutrients percent of daily need

Calories:291.51kcal
14.58%
Fat:12.36g
19.02%
Saturated Fat:4.07g
25.41%
Carbohydrates:32.2g
10.73%
Net Carbohydrates:18.71g
6.81%
Sugar:5.92g
6.58%
Cholesterol:20.18mg
6.73%
Sodium:706.76mg
30.73%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.17g
28.35%
Fiber:13.48g
53.94%
Folate:212.06µg
53.01%
Vitamin C:40.71mg
49.34%
Vitamin K:34.72µg
33.06%
Manganese:0.64mg
32.14%
Vitamin B1:0.42mg
27.67%
Phosphorus:273.88mg
27.39%
Vitamin B6:0.44mg
22.15%
Iron:3.51mg
19.48%
Vitamin A:965.86IU
19.32%
Vitamin B2:0.31mg
17.97%
Zinc:2.68mg
17.9%
Calcium:163.31mg
16.33%
Potassium:570.46mg
16.3%
Magnesium:65.13mg
16.28%
Copper:0.3mg
14.92%
Vitamin B5:1.16mg
11.61%
Vitamin E:1.7mg
11.36%
Selenium:7.32µg
10.45%
Vitamin B3:1.71mg
8.55%
Vitamin B12:0.38µg
6.39%
Source:My Recipes