1 serving of lentil pear salad contains 712 Calories. The macronutrient breakdown is 33% carbs, 53% fat, and 14% protein. This is a good source of protein (49% of your Daily Value), fiber (53% of your Daily Value), and potassium (22% of your Daily Value).
- Makes
- 1 serving
- Prep Time
- 5 minutes
- Cook Time
- 20 minutes
Ingredients
Feta cheese ¼ cup, crumbled or 38g
Directions
- If starting with raw lentils, simmer in plenty of water until tender (about 15–20 minutes), then drain and cool completely.
- Slice the pear just before assembling so it stays fresh.
- In a mixing bowl, combine the cooked lentils, arugula, pear slices, chopped hazelnuts, and crumbled feta; toss gently to distribute.
- Drizzle with balsamic vinaigrette and serve right away.
Nutrition Facts
For 1 serving of lentil pear salad (306g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 712 | |
| Fats | 45g | 57% |
| Saturated fats | 8g | 42% |
| Trans fats | 0g | |
| Cholesterol | 33mg | 11% |
| Sodium | 542mg | 24% |
| Carbs | 63g | 23% |
| Net carbs | 48g | |
| Fiber | 15g | 53% |
| Sugar | 17g | |
| Protein | 27g | |
| Calcium | 342mg | 34% |
| Iron | 7mg | 86% |
| Potassium | 1018mg | 22% |
| Vitamin D | 0.2μg | 1% |
| Vitamins and Minerals | ||
| Alpha carotene | 3μg | |
| Beta carotene | 604μg | |
| Caffeine | 0mg | |
| Choline | 90mg | 16% |
| Copper | 1mg | 163% |
| Fluoride | 2μg | |
| Folate (B9) | 353μg | 88% |
| Lycopene | 0μg | |
| Magnesium | 150mg | 36% |
| Manganese | 4mg | 191% |
| Niacin | 3mg | 19% |
| Pantothenic acid | 2mg | 43% |
| Phosphorus | 462mg | 66% |
| Retinol | 47μg | |
| Riboflavin (B2) | 1mg | 40% |
| Selenium | 7μg | 13% |
| Theobromine | 0mg | |
| Thiamine | 1mg | 74% |
| Vitamin A IU | 1178IU | |
| Vitamin A | 97μg | 11% |
| Vitamin B12 | 1μg | 27% |
| Vitamin B6 | 1mg | 61% |
| Vitamin C | 17mg | 19% |
| Vitamin D IU | 6IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0.2μg | |
| Vitamin E | 9mg | 62% |
| Vitamin K | 60μg | 50% |
| Zinc | 4mg | 39% |
| Sugars | ||
| Sugar | 17g | |
| Sucrose | 4g | |
| Glucose | 3g | |
| Fructose | 7g | |
| Lactose | 0g | |
| Maltose | 0.2g | |
| Galactose | 0g | |
| Starch | 24g | |
| Fats | ||
| Saturated fats | 8g | 42% |
| Monounsaturated fats | 28g | |
| Polyunsaturated fats | 6g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 2g | |
| Aspartic acid | 3g | |
| Cystine | 0.3g | |
| Glutamic acid | 5g | |
| Glycine | 1g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 2g | |
| Lysine | 2g | |
| Methionine | 0.4g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.3g | |
| Tyrosine | 1g | |
| Valine | 1g | |