⏱ 35 min totalArugula Lentil Salad
Per 1 serving · 311 g · 11 ingredients
of a 2,000 cal day
- Protein30g13% of calories
- Carbs96g42% of calories
- Fat45g45% of calories
- ✓ Cholesterol free
At a glance
One serving of Arugula Lentil Salad (311 g) has 875 calories, with 30 g of protein, 96 g of carbohydrates and 45 g of fat. Most of its energy comes from fat (45% of calories). It is high in protein (59% DV), dietary fiber (45% DV) and Vitamin C (26% DV). Keep an eye on saturated fat, which provides 36% of the daily value.
High in
20%+ of the daily value
- Protein59%
- Dietary fiber45%
- Vitamin C26%
- Vitamin E35%
- Vitamin K70%
- Thiamine75%
Good source of
10–19% of the daily value
- Choline14%
Watch
20%+ of the daily value
- Saturated fat36%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅜ cup Cashews
½ medium Onion
1 ½ tbsp Olive oil
¼ cup Lentils
½ pepper Jalapeno peppers
3 piece Sun-dried tomatoes
1 ½ slice Whole wheat bread
2 cup Arugula
1 tbsp Balsamic vinegar
½ small box (1.5 oz) Raisins
½ tsp Maple syrup
Directions
- 1
Rinse the lentils, then cook in simmering water according to package directions until just tender; drain well and let cool slightly.
- 2
Warm a large skillet over low heat and toast the cashews, stirring often, until fragrant and lightly golden, about 3 minutes; transfer to a large salad bowl to cool.
- 3
Add 1 tablespoon of the olive oil to the skillet. Dice the onion and sauté over low heat until slightly softened, about 3 minutes.
- 4
Dice the jalapeño (seed for less heat) and the sun-dried tomatoes. Add to the skillet and cook, stirring, for 1–2 minutes; transfer the mixture to a plate to cool.
- 5
Cut the bread into large croutons. Add the remaining olive oil to the skillet and fry the bread, stirring, until crisp and golden; set aside.
- 6
Place arugula in the bowl with the cashews. Add the warm lentils, the onion–tomato–jalapeño mixture, the croutons, and the raisins. Drizzle with balsamic vinegar and maple syrup, toss gently to coat, and adjust acidity or sweetness to taste.
Vitamins & minerals
Amounts for 1 serving (311 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 55 μg | 6% |
| Vitamin C | 24 mg | 26% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 5 mg | 35% |
| Vitamin K | 84 μg | 70% |
| Thiamine | 1 mg | 75% |
| Riboflavin (B2) | 0.3 mg | 24% |
| Niacin | 5 mg | 29% |
| Vitamin B6 | 1 mg | 57% |
| Folate (B9) | 317 μg | 79% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 43% |
| Choline | 76 mg | 14% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 206 mg | 21% |
| Iron | 10 mg | 120% |
| Potassium | 1,408 mg | 30% |
| Magnesium | 251 mg | 60% |
| Phosphorus | 613 mg | 88% |
| Zinc | 6 mg | 53% |
| Copper | 2 mg | 200% |
| Manganese | 3 mg | 127% |
| Selenium | 22 μg | 40% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 5 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 653 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 51 μg | — |
| Fructose | 10 g | — |
| Galactose | 0 g | — |
| Glucose | 9 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 2,754 μg | — |
| Lysine | 1 g | — |
| Maltose | 1 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 27 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 7 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 49 g | — |
| Sucrose | 6 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 875 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 166minWalking (3.5 mph)
- 105minCycling (moderate)
- 73minRunning (6 mph)
- 123minSwimming laps
Common questions
How many calories are in Arugula Lentil Salad?
One serving of Arugula Lentil Salad (1 serving) has 875 calories, which works out to 282 calories per 100 g. That is about 44% of a 2,000-calorie day.
Is Arugula Lentil Salad high in protein?
It provides a solid 30 g of protein per serving (59% of the 50 g daily value), but protein supplies only 13% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Arugula Lentil Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 84 g of net carbs and 42% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Arugula Lentil Salad?
235 mg per serving.
How much sugar is in Arugula Lentil Salad?
29 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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