⏱ 45 min totalLentil and Walnut Salad
Per 1 serving · 241 g · 12 ingredients
of a 2,000 cal day
- Protein17g17% of calories
- Carbs38g38% of calories
- Fat20g45% of calories
- ✓ Cholesterol free
At a glance
One serving of Lentil and Walnut Salad (241 g) has 379 calories, with 17 g of protein, 38 g of carbohydrates and 20 g of fat. Most of its energy comes from fat (45% of calories). It is high in protein (34% DV), dietary fiber (27% DV) and Vitamin K (44% DV).
High in
20%+ of the daily value
- Protein34%
- Dietary fiber27%
- Vitamin K44%
- Thiamine40%
- Vitamin B632%
- Folate (B9)67%
Good source of
10–19% of the daily value
- Vitamin E10%
- Riboflavin (B2)13%
- Niacin15%
- Choline11%
- Potassium13%
- Magnesium15%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup Lentils
⅛ large Onion
¼ tsp Cloves
½ cup Chicken broth
⅜ tsp, leaves Thyme
½ tbsp Red wine vinegar
½ clove Garlic
³⁄₁₆ cup, chopped Scallions
½ tbsp Olive oil- 🥄¼ dash Salt
¼ dash Black pepper
³⁄₁₆ cup shelled (50 halves) English walnuts
Directions
- 1
Rinse the lentils. In a saucepan, combine lentils with the chopped onion, ground cloves, thyme, and chicken broth. Bring to a simmer over medium heat, adding extra water or broth as needed to keep lentils submerged, and cook until tender but not mushy, about 20–25 minutes.
- 2
While the lentils cook, whisk together the red wine vinegar, minced garlic, sliced scallions, and olive oil in a large bowl.
- 3
Drain the lentils well and add them hot to the bowl with the dressing. Season with salt and black pepper, toss thoroughly, cover, and refrigerate until chilled—preferably overnight.
- 4
Just before serving, fold in the walnuts. Adjust with a splash more vinegar or a drizzle of oil to taste.
Vitamins & minerals
Amounts for 1 serving (241 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 11 μg | 1% |
| Vitamin C | 9 mg | 9% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 10% |
| Vitamin K | 53 μg | 44% |
| Thiamine | 0.5 mg | 40% |
| Riboflavin (B2) | 0.2 mg | 13% |
| Niacin | 2 mg | 15% |
| Vitamin B6 | 0.4 mg | 32% |
| Folate (B9) | 269 μg | 67% |
| Vitamin B12 | 0.1 μg | 3% |
| Pantothenic acid | 1 mg | 24% |
| Choline | 60 mg | 11% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 76 mg | 8% |
| Iron | 5 mg | 62% |
| Potassium | 607 mg | 13% |
| Magnesium | 62 mg | 15% |
| Phosphorus | 238 mg | 34% |
| Zinc | 2 mg | 22% |
| Copper | 1 mg | 80% |
| Manganese | 2 mg | 79% |
| Selenium | 1 μg | 3% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 134 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.2 μg | — |
| Fructose | 0.4 g | — |
| Galactose | 0 g | — |
| Glucose | 0.4 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 7 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 10 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 24 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 2 g | — |
| Total omega 6 | 7 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 379 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 72minWalking (3.5 mph)
- 46minCycling (moderate)
- 32minRunning (6 mph)
- 53minSwimming laps
Common questions
How many calories are in Lentil and Walnut Salad?
One serving of Lentil and Walnut Salad (1 serving) has 379 calories, which works out to 157 calories per 100 g. That is about 19% of a 2,000-calorie day.
Is Lentil and Walnut Salad high in protein?
It provides a solid 17 g of protein per serving (34% of the 50 g daily value), but protein supplies only 17% 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 Lentil and Walnut Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 30 g of net carbs and 38% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Lentil and Walnut Salad?
326 mg per serving.
How much sugar is in Lentil and Walnut Salad?
3 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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