Refreshing Lentil Salad

Vegetarian
Gluten Free
Dairy Free
Health score
9%
Refreshing Lentil Salad
115 min.
4
213kcal

Suggestions

Ingredients

  • small carrots shredded
  • 0.3 cup cilantro leaves fresh chopped
  • large cloves garlic minced
  • 0.5 cup bell pepper green chopped
  • small chile pepper green seeded chopped
  • servings salt and ground pepper black to taste
  •  hard-cooked eggs cut in half lengthwise
  •  juice of lemon juiced
  • teaspoon lemon zest 
  • 0.5 cup oil-cured olives black
  • 0.3 cup olive oil extra-virgin
  • 0.5 cup onion red chopped
  • large roma tomatoes seeded chopped plum
  • servings salt 
  • cups water 

Equipment

  • sauce pan
  • mixing bowl

Directions

  1. Bring the water and salt to a boil in a saucepan over high heat.
  2. Pour the lentils into the water while stirring constantly. Reduce heat to low, cover, and simmer until the lentils are tender but still hold their shape, about 30 minutes.
  3. Drain well.
  4. Transfer the lentils to a mixing bowl and stir in the garlic, seeded tomatoes, red onion, green bell pepper, and chile pepper.
  5. Add the juice of 1 lemon plus 1 teaspoon of the zest.
  6. Mix in the shredded carrot, olives, and cilantro.
  7. Season with salt and black pepper, and drizzle with olive oil; mix well. Refrigerate for at least an hour to allow the flavors to blend.
  8. Before serving, mix the salad again and add more lemon juice or olive oil if needed.
  9. Transfer to a serving dish and garnish with sliced eggs.

Nutrition Facts

Calories213kcal
Protein7.75%
Fat77.64%
Carbs14.61%

Properties

Glycemic Index
53.96
Glycemic Load
1.34
Inflammation Score
-9
Nutrition Score
10.145652076472%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.31mg
Apigenin
0.01mg
Luteolin
1.01mg
Isorhamnetin
1mg
Kaempferol
0.2mg
Myricetin
0.08mg
Quercetin
5.26mg

Nutrients percent of daily need

Calories:212.63kcal
10.63%
Fat:18.91g
29.1%
Saturated Fat:3.06g
19.13%
Carbohydrates:8.01g
2.67%
Net Carbohydrates:5.54g
2.02%
Sugar:3.68g
4.09%
Cholesterol:93.25mg
31.08%
Sodium:549.98mg
23.91%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.25g
8.5%
Vitamin A:2680.97IU
53.62%
Vitamin C:27.07mg
32.82%
Vitamin E:3.21mg
21.38%
Vitamin K:17.28µg
16.46%
Selenium:8.2µg
11.72%
Fiber:2.47g
9.87%
Vitamin B2:0.16mg
9.3%
Vitamin B6:0.17mg
8.4%
Manganese:0.15mg
7.59%
Phosphorus:68.61mg
6.86%
Potassium:235.11mg
6.72%
Folate:26.44µg
6.61%
Copper:0.12mg
5.76%
Vitamin B5:0.49mg
4.86%
Calcium:47.26mg
4.73%
Vitamin B12:0.28µg
4.63%
Vitamin B1:0.07mg
4.36%
Magnesium:16.83mg
4.21%
Iron:0.75mg
4.15%
Vitamin D:0.55µg
3.67%
Zinc:0.46mg
3.09%
Vitamin B3:0.51mg
2.54%
Source:Allrecipes