Turmeric Roasted Chickpea and Lentil Salad

Gluten Free
Dairy Free
Very Healthy
Health score
79%
Turmeric Roasted Chickpea and Lentil Salad
55 min.
3
459kcal

Suggestions

Ingredients

  • small bay leaf 
  • 0.3 teaspoon pepper black freshly ground
  • 15.5 ounce chickpeas rinsed drained canned
  • teaspoon canola oil 
  • 0.5 pound brown lentils dried
  • tablespoons flat parsley chopped
  • clove garlic smashed
  • 0.3 teaspoon ground cumin 
  • 0.5 teaspoon kosher salt 
  •  optional: lemon halved
  • cups chicken stock see low-sodium
  • 0.3 cup roasted bell peppers red chopped
  • 0.5 teaspoon turmeric 
  • small onion yellow halved

Equipment

  • bowl
  • frying pan
  • sauce pan
  • oven

Directions

  1. Preheat an oven to 375 degrees F.
  2. Combine the chickpeas with the oil, salt, turmeric, pepper and cumin in a bowl and toss to coat well.
  3. Transfer to a cast-iron skillet and spread evenly across the pan.
  4. Bake the chickpeas until golden brown, about 45 minutes.
  5. Meanwhile, bring the chicken stock to boil saucepan over high heat.
  6. Add the lentils, onion, garlic, bay leaf and half lemon. Cook until the lentils are tender, about 18 to 20 minutes; drain. Be sure to discard the lemon, onion, garlic and bay leaf.
  7. Combine the chickpeas, lentils, roasted red bell pepper, and parsley in a medium bowl. Juice the remaining lemon half into the bowl and toss to combine.

Nutrition Facts

Calories459kcal
Protein25.95%
Fat11.76%
Carbs62.29%

Properties

Glycemic Index
73.81
Glycemic Load
12.1
Inflammation Score
-10
Nutrition Score
36.462173835091%

Flavonoids

Catechin
0.26mg
Eriodictyol
7.69mg
Hesperetin
10.04mg
Naringenin
0.2mg
Apigenin
5.75mg
Luteolin
0.72mg
Isorhamnetin
1.17mg
Kaempferol
0.2mg
Myricetin
0.6mg
Quercetin
5.17mg
Gallocatechin
0.11mg

Nutrients percent of daily need

Calories:459.37kcal
22.97%
Fat:6.21g
9.55%
Saturated Fat:0.85g
5.29%
Carbohydrates:73.98g
24.66%
Net Carbohydrates:42.68g
15.52%
Sugar:3.68g
4.09%
Cholesterol:0mg
0%
Sodium:1009.99mg
43.91%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.82g
61.64%
Fiber:31.29g
125.18%
Manganese:2.34mg
117.04%
Folate:413.31µg
103.33%
Vitamin B6:1.22mg
60.85%
Phosphorus:525.29mg
52.53%
Vitamin B1:0.74mg
49.4%
Iron:8.66mg
48.09%
Vitamin K:48.9µg
46.57%
Vitamin C:33.68mg
40.82%
Copper:0.75mg
37.37%
Magnesium:143.02mg
35.75%
Potassium:1201.63mg
34.33%
Zinc:4.93mg
32.87%
Vitamin B3:4.51mg
22.56%
Vitamin B5:2.18mg
21.76%
Vitamin B2:0.25mg
14.77%
Selenium:9.68µg
13.83%
Calcium:128.31mg
12.83%
Vitamin A:350.33IU
7.01%
Vitamin E:0.7mg
4.67%
Vitamin B12:0.16µg
2.62%