Red Lentil Salad

Vegetarian
Gluten Free
Health score
34%
Red Lentil Salad
45 min.
8
162kcal

Suggestions

Ingredients

  • 0.3 cup balsamic vinegar 
  • cup regular brown lentils red
  • 0.8 cup cherry tomatoes halved
  • 0.8 cup cucumber diced ()
  • 0.5 cup feta cheese crumbled
  • 0.5 cup basil leaves fresh chopped
  • cloves garlic minced pressed
  • 0.8 cup green onions thinly sliced
  • tablespoons olive oil 
  • servings salt and pepper 
  • 0.8 cup bell peppers red yellow coarsely chopped

Equipment

  • bowl
  • frying pan

Directions

  1. Sort lentils and discard any debris. Rinse and drain lentils.
  2. In a 2- to 3-quart pan, bring about 1 quart water to a boil over high heat.
  3. Add lentils, stir to separate, and simmer, uncovered, just until they are tender to bite but not soft, 5 to 10 minutes for Red Chiefs, 20 to 30 minutes for regular lentils.
  4. Drain.
  5. Mix vinegar, oil, and garlic.
  6. Pour over warm lentils and gently mix.
  7. Let stand until cool.
  8. Add bell peppers, onions, tomatoes, cucumber, basil, and feta cheese.
  9. Mix gently with lentils.
  10. Pour into a serving bowl.
  11. Add salt and pepper to taste.

Nutrition Facts

Calories162kcal
Protein20.13%
Fat32.45%
Carbs47.42%

Properties

Glycemic Index
31.08
Glycemic Load
3
Inflammation Score
-6
Nutrition Score
12.977825921515%

Flavonoids

Catechin
0.08mg
Luteolin
0.15mg
Kaempferol
0.13mg
Myricetin
0.04mg
Quercetin
1.26mg
Gallocatechin
0.03mg

Nutrients percent of daily need

Calories:162.1kcal
8.1%
Fat:5.87g
9.02%
Saturated Fat:1.78g
11.12%
Carbohydrates:19.28g
6.43%
Net Carbohydrates:11.37g
4.13%
Sugar:2.83g
3.14%
Cholesterol:8.34mg
2.78%
Sodium:308.37mg
13.41%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.19g
16.38%
Vitamin C:32.54mg
39.44%
Folate:132.2µg
33.05%
Fiber:7.91g
31.66%
Vitamin K:30.41µg
28.96%
Manganese:0.42mg
21.06%
Vitamin B1:0.24mg
16.26%
Phosphorus:157.19mg
15.72%
Iron:2.35mg
13.08%
Vitamin B6:0.23mg
11.38%
Zinc:1.55mg
10.32%
Potassium:357.32mg
10.21%
Magnesium:39.79mg
9.95%
Copper:0.18mg
9.03%
Vitamin B2:0.15mg
8.76%
Calcium:78.26mg
7.83%
Vitamin B5:0.69mg
6.9%
Vitamin A:326.81IU
6.54%
Selenium:3.69µg
5.27%
Vitamin E:0.78mg
5.23%
Vitamin B3:0.99mg
4.95%
Vitamin B12:0.16µg
2.64%
Source:My Recipes