2 serving of lentil pear salad contains 1425 Calories. The macronutrient breakdown is 33% carbs, 53% fat, and 14% protein. This is a good source of protein (97% of your Daily Value), fiber (106% of your Daily Value), and potassium (43% of your Daily Value).
- Makes
- 1 serving
- Prep Time
- 5 minutes
- Cook Time
- 20 minutes
Ingredients
Hazelnuts 1 cup, chopped or 115g
Feta cheese ½ cup, crumbled or 75g
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 2 serving of lentil pear salad (612g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 1425 | |
| Fats | 89g | 114% |
| Saturated fats | 17g | 84% |
| Trans fats | 0g | |
| Cholesterol | 67mg | 22% |
| Sodium | 1084mg | 47% |
| Carbs | 126g | 46% |
| Net carbs | 96g | |
| Fiber | 30g | 106% |
| Sugar | 35g | |
| Protein | 54g | |
| Calcium | 684mg | 68% |
| Iron | 14mg | 172% |
| Potassium | 2036mg | 43% |
| Vitamin D | 0.3μg | 2% |
| Vitamins and Minerals | ||
| Alpha carotene | 6μg | |
| Beta carotene | 1207μg | |
| Caffeine | 0mg | |
| Choline | 180mg | 33% |
| Copper | 3mg | 326% |
| Fluoride | 5μg | |
| Folate (B9) | 707μg | 177% |
| Lycopene | 0μg | |
| Magnesium | 301mg | 72% |
| Manganese | 9mg | 383% |
| Niacin | 6mg | 37% |
| Pantothenic acid | 4mg | 87% |
| Phosphorus | 924mg | 132% |
| Retinol | 94μg | |
| Riboflavin (B2) | 1mg | 80% |
| Selenium | 15μg | 27% |
| Theobromine | 0mg | |
| Thiamine | 2mg | 148% |
| Vitamin A IU | 2357IU | |
| Vitamin A | 194μg | 22% |
| Vitamin B12 | 1μg | 54% |
| Vitamin B6 | 2mg | 122% |
| Vitamin C | 34mg | 38% |
| Vitamin D IU | 12IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0.3μg | |
| Vitamin E | 19mg | 124% |
| Vitamin K | 119μg | 99% |
| Zinc | 9mg | 79% |
| Sugars | ||
| Sugar | 35g | |
| Sucrose | 8g | |
| Glucose | 6g | |
| Fructose | 15g | |
| Lactose | 0g | |
| Maltose | 0.3g | |
| Galactose | 0g | |
| Starch | 48g | |
| Fats | ||
| Saturated fats | 17g | 84% |
| Monounsaturated fats | 57g | |
| Polyunsaturated fats | 11g | |
| 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 | 2g | |
| Arginine | 5g | |
| Aspartic acid | 5g | |
| Cystine | 1g | |
| Glutamic acid | 10g | |
| Glycine | 2g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 2g | |
| Leucine | 4g | |
| Lysine | 3g | |
| Methionine | 1g | |
| Phenylalanine | 2g | |
| Proline | 3g | |
| Serine | 3g | |
| Threonine | 2g | |
| Tryptophan | 1g | |
| Tyrosine | 2g | |
| Valine | 3g | |