Italian Lentil Salad

11 28 488
Ingredients Minutes Calories
Prep Cook Servings
8 min 20 min 6
Italian Lentil Salad
Health Highlights

Ingredients


454 gm Green lentils, raw ((recommended: Sabarot))
2 green onion (stem) Green onion (chopped)
1 cup Green Grape (halved seedless)
1 cup Red grape (halved seedless)
1 cucumber(s) Cucumber (peeled, seeded and diced)
1/2 cup Hazelnuts (coarsely chopped skinned and toasted)
2 tsp Lemon peel (zest) ((from about 2 lemons))
1/3 cup Lemon juice (fresh; (from 1 to 2 lemons))
1/3 cup Olive Oil, Extra Virgin (extra-virgin)
1/2 tsp Salt (kosher)
1/4 tsp Black pepper (freshly ground)

Instructions


For the Salad:

     1. Bring a large pot of salted water to a boil over high heat. Add the lentils and cook until tender, stirring occasionally, about 18 to 20 minutes. Drain and let cool for 5 minutes. Place lentils and remaining salad ingredients in a large salad bowl.

For the Vinaigrette:

  1. Place the lemon juice in a small bowl. Slowly add the oil, whisking constantly, until combined. Season with salt and pepper, to taste
  2. Pour the vinaigrette over the salad and toss well.

Nutrition Facts

Per Portion

Calories 488
Calories from fat 187
Calories from saturated fat 25.3
Total Fat 20.8 g
Saturated Fat 2.8 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.9 g
Monounsaturated Fat 13.8 g
Cholesterol 0.2 mg
Sodium 209 mg
Potassium 711 mg
Total Carbohydrate 59 g
Dietary Fiber 10.2 g
Sugars 9.6 g
Protein 21.5 g

Dietary servings

Per Portion


Fruit 0.6
Meat Alternative 2.4
Vegetables 2.3

Energy sources


Pygal44%466.2604159204115178.9002128822268438%315.0865377213026254.0449397915869818%333.8672576563724120.3552909855194944%38%18%CarbohydratesFatProtein

Meal Type(s)

Salad




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