⏱ 30 min totalMarinated Lentil Salad
Per 1 serving · 124 g · 11 ingredients
of a 2,000 cal day
- Protein8.9g16% of calories
- Carbs25g45% of calories
- Fat9.6g39% of calories
- ✓ Cholesterol free
At a glance
One serving of Marinated Lentil Salad (124 g) has 213 calories, with 8.9 g of protein, 25 g of carbohydrates and 9.6 g of fat. Most of its energy comes from carbs (45% of calories). It is high in Vitamin C (29% DV), Vitamin K (149% DV) and thiamine (26% DV).
High in
20%+ of the daily value
- Vitamin C29%
- Vitamin K149%
- Thiamine26%
- Folate (B9)45%
- Iron39%
- Copper32%
Good source of
10–19% of the daily value
- Dietary fiber17%
- Vitamin E13%
- Vitamin B619%
- Pantothenic acid16%
- Phosphorus16%
- Zinc12%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¹⁄₁₆ cup Olive oil
⅓ cloves, minced Garlic
¹⁄₁₆ tbsp, ground Oregano- 🥄¹⁄₁₆ tsp Salt
³⁄₁₆ dash Black pepper
³⁄₁₆ cup Lentils
³⁄₁₆ cup Parsley
⅓ cup, chopped or sliced Tomatoes
¹⁄₁₆ small Onion
³⁄₁₆ lemon yields Lemon juice
³⁄₁₆ lemon Lemon zest
Directions
- 1
Cook the lentils according to package instructions. Once cooked, drain and rinse briefly with cool water.
- 2
While the lentils are cooking, prepare the lemon garlic dressing by whisking together lemon juice, olive oil, minced garlic, oregano, salt, and freshly cracked pepper in a small bowl. Set aside.
- 3
Once the lentils are cooked, cooled, and well-drained, transfer them to a large bowl. Add chopped parsley, tomatoes, red onion, lemon zest, and the prepared dressing. Stir to combine.
- 4
Serve immediately, or refrigerate until ready to eat.
Vitamins & minerals
Amounts for 1 serving (124 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 68 μg | 8% |
| Vitamin C | 27 mg | 29% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 13% |
| Vitamin K | 179 μg | 149% |
| Thiamine | 0.3 mg | 26% |
| Riboflavin (B2) | 0.1 mg | 7% |
| Niacin | 1 mg | 9% |
| Vitamin B6 | 0.2 mg | 19% |
| Folate (B9) | 181 μg | 45% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 16% |
| Choline | 37 mg | 7% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 42 mg | 4% |
| Iron | 3 mg | 39% |
| Potassium | 439 mg | 9% |
| Magnesium | 29 mg | 7% |
| Phosphorus | 114 mg | 16% |
| Zinc | 1 mg | 12% |
| Copper | 0.3 mg | 32% |
| Manganese | 1 mg | 24% |
| Selenium | 0.2 μg | 0% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 61 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 787 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 1,544 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 7 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.4 g | — |
| Retinol | 0 μg | — |
| Serine | 0.4 g | — |
| Starch | 16 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.4 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 213 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 40minWalking (3.5 mph)
- 26minCycling (moderate)
- 18minRunning (6 mph)
- 30minSwimming laps
Common questions
How many calories are in Marinated Lentil Salad?
One serving of Marinated Lentil Salad (1 serving) has 213 calories, which works out to 171 calories per 100 g. That is about 11% of a 2,000-calorie day.
Is Marinated Lentil Salad high in protein?
Not especially. It has 8.9 g of protein per serving, and protein supplies 16% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Marinated Lentil Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 20 g of net carbs and 45% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Marinated Lentil Salad?
205 mg per serving.
How much sugar is in Marinated Lentil Salad?
2.7 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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