Minty Orzo Lentil and Feta Salad

Health score
18%
Minty Orzo Lentil and Feta Salad
170 min.
8
342kcal

Suggestions

Ingredients

  • 0.8 cup brown lentils dried rinsed drained
  • 1.5 cups feta cheese crumbled
  • 0.5 cup optional: dill fresh chopped
  • 0.5 cup mint leaves fresh finely chopped
  • cloves garlic minced
  • 0.5 cup kalamata olives pitted chopped
  • tablespoons olive oil divided
  • 1.3 cups orzo pasta 
  • small onion diced red
  • 0.3 cup red wine vinegar 
  • servings salt and pepper to taste

Equipment

  • bowl
  • sauce pan
  • pot

Directions

  1. Bring a large pot of lightly salted water to boil.
  2. Add pasta and cook until al dente, about 8 to 10 minutes; drain.
  3. Transfer pasta into a large bowl, and mix in 1 tablespoon olive oil; cover, and refrigerate until cool.
  4. Place lentils into a small saucepan, cover with water, and bring to a boil. Cover, and simmer over low heat until lentils are tender, about 15 to 20 minutes.
  5. Drain and set aside to cool.
  6. Combine the remaining olive oil, vinegar, and garlic in a small bowl.
  7. Remove pasta from refrigerator; add lentils, oil mixture, olives, feta cheese, red onion, mint, and dill; stir until thoroughly blended. Season to taste with salt and pepper. Cover and refrigerate for at least 2 hours.

Nutrition Facts

Calories342kcal
Protein14.24%
Fat48.42%
Carbs37.34%

Properties

Glycemic Index
20.7
Glycemic Load
9.05
Inflammation Score
-6
Nutrition Score
14.021739192631%

Flavonoids

Catechin
0.06mg
Eriodictyol
0.87mg
Hesperetin
0.29mg
Apigenin
0.16mg
Luteolin
0.42mg
Isorhamnetin
1.97mg
Kaempferol
0.48mg
Myricetin
0.04mg
Quercetin
4.43mg
Gallocatechin
0.03mg

Nutrients percent of daily need

Calories:342.38kcal
17.12%
Fat:18.46g
28.4%
Saturated Fat:5.47g
34.18%
Carbohydrates:32.04g
10.68%
Net Carbohydrates:24.98g
9.08%
Sugar:1.63g
1.81%
Cholesterol:25.03mg
8.34%
Sodium:652.94mg
28.39%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.21g
24.43%
Selenium:20.83µg
29.76%
Manganese:0.57mg
28.7%
Fiber:7.06g
28.25%
Folate:109.95µg
27.49%
Phosphorus:231.09mg
23.11%
Vitamin B2:0.31mg
18.3%
Calcium:177.01mg
17.7%
Vitamin B1:0.24mg
15.73%
Vitamin B6:0.29mg
14.59%
Zinc:2.1mg
14.01%
Vitamin E:2mg
13.34%
Iron:2.38mg
13.2%
Magnesium:46.58mg
11.64%
Copper:0.2mg
10.18%
Vitamin A:505.43IU
10.11%
Potassium:311.44mg
8.9%
Vitamin B5:0.8mg
8.05%
Vitamin B12:0.48µg
7.92%
Vitamin K:7.94µg
7.56%
Vitamin C:5.6mg
6.79%
Vitamin B3:1.28mg
6.42%
Source:Allrecipes