1 serving of lentil salad contains 478 Calories. The macronutrient breakdown is 40% carbs, 26% fat, and 33% protein. This is a good source of protein (73% of your Daily Value), fiber (65% of your Daily Value), and potassium (31% of your Daily Value).
- Makes
- 1 serving
- Prep Time
- 5 minutes
- Cook Time
- 20 minutes
Ingredients
Feta cheese ¼ cup, crumbled or 38g
Directions
- Rinse lentils.
- Bring water to boil; add lentils. Return to boil, cover, and reduce heat to a gentle boil. Let cook for about 20 minutes until lentils are soft and tender.
- Chop pears. Toss lentils in a large bowl with pears, hazelnuts, feta, and arugula.
- Top with balsamic vinaigrette and enjoy!
Nutrition Facts
For 1 serving of lentil salad (995g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 478 | |
| Fats | 15g | 19% |
| Saturated fats | 6g | 32% |
| Trans fats | 0g | |
| Cholesterol | 61mg | 20% |
| Sodium | 1024mg | 45% |
| Carbs | 50g | 18% |
| Net carbs | 32g | |
| Fiber | 18g | 65% |
| Sugar | 11g | |
| Protein | 41g | |
| Calcium | 328mg | 33% |
| Iron | 9mg | 116% |
| Potassium | 1478mg | 31% |
| Vitamin D | 1μg | 7% |
| Vitamins and Minerals | ||
| Alpha carotene | 135μg | |
| Beta carotene | 1178μg | |
| Caffeine | 0mg | |
| Choline | 114mg | 21% |
| Copper | 1mg | 66% |
| Fluoride | 18μg | |
| Folate (B9) | 438μg | 109% |
| Lycopene | 3165μg | |
| Magnesium | 142mg | 34% |
| Manganese | 1mg | 56% |
| Niacin | 11mg | 70% |
| Pantothenic acid | 2mg | 48% |
| Phosphorus | 664mg | 95% |
| Retinol | 60μg | |
| Riboflavin (B2) | 0.5mg | 38% |
| Selenium | 66μg | 120% |
| Theobromine | 0mg | |
| Thiamine | 0.4mg | 33% |
| Vitamin A IU | 2297IU | |
| Vitamin A | 164μg | 18% |
| Vitamin B12 | 3μg | 108% |
| Vitamin B6 | 1mg | 69% |
| Vitamin C | 29mg | 32% |
| Vitamin D IU | 42IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 1μg | |
| Vitamin E | 2mg | 14% |
| Vitamin K | 77μg | 64% |
| Zinc | 5mg | 42% |
| Sugars | ||
| Sugar | 11g | |
| Sucrose | 0g | |
| Glucose | 2g | |
| Fructose | 3g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 1g | |
| Fats | ||
| Saturated fats | 6g | 32% |
| Monounsaturated fats | 5g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0.2g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0.2g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 2g | |
| Arginine | 2g | |
| Aspartic acid | 4g | |
| Cystine | 0.4g | |
| Glutamic acid | 7g | |
| Glycine | 1g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 2g | |
| Leucine | 3g | |
| Lysine | 3g | |
| Methionine | 1g | |
| Phenylalanine | 2g | |
| Proline | 2g | |
| Serine | 2g | |
| Threonine | 1g | |
| Tryptophan | 0.5g | |
| Tyrosine | 1g | |
| Valine | 2g | |