⏱ 40 min totalMediterranean Chickpea Salad With Lentils
Per 1 serving · 242 g · 11 ingredients
of a 2,000 cal day
- Protein20g20% of calories
- Carbs55g55% of calories
- Fat11g25% of calories
- ✓ Cholesterol free
At a glance
One serving of Mediterranean Chickpea Salad With Lentils (242 g) has 387 calories, with 20 g of protein, 55 g of carbohydrates and 11 g of fat. Most of its energy comes from carbs (55% of calories). It is high in protein (40% DV), dietary fiber (39% DV) and thiamine (50% DV).
High in
20%+ of the daily value
- Protein40%
- Dietary fiber39%
- Thiamine50%
- Vitamin B658%
- Folate (B9)83%
- Pantothenic acid35%
Good source of
10–19% of the daily value
- Vitamin C10%
- Vitamin E12%
- Vitamin K16%
- Riboflavin (B2)13%
- Niacin12%
- Choline16%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅓ cup Lentils
⅓ cloves, minced Garlic
³⁄₁₆ small raw Red onion
³⁄₁₆ large whole Tomatoes
³⁄₁₆ cucumber Cucumber
⅔ tbsp Olive oil
⅓ tbsp Red wine vinegar
2 ½ oz Chickpeas
½ tsp Dill- 🥄³⁄₁₆ dash Salt
³⁄₁₆ dash Black pepper
Directions
- 1
Rinse and pick over the lentils. Bring a medium saucepan of salted water to a boil, add the lentils, then simmer until just tender, 18–22 minutes. Drain well.
- 2
While the lentils cook, mince the garlic, finely dice the red onion, and chop the tomato and cucumber. Chop the dill.
- 3
Spread the drained lentils on a tray to steam-dry for a few minutes, then transfer to a large bowl. Add the olive oil and red wine vinegar and toss until coated.
- 4
Stir in the garlic, red onion, tomatoes, cucumber, and the drained, rinsed chickpeas. Season with dill, salt, and pepper, and toss to combine.
- 5
Chill for about 10 minutes to let the flavors meld, then taste and adjust salt, pepper, or vinegar before serving.
Vitamins & minerals
Amounts for 1 serving (242 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 18 μg | 2% |
| Vitamin C | 9 mg | 10% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 12% |
| Vitamin K | 19 μg | 16% |
| Thiamine | 1 mg | 50% |
| Riboflavin (B2) | 0.2 mg | 13% |
| Niacin | 2 mg | 12% |
| Vitamin B6 | 1 mg | 58% |
| Folate (B9) | 333 μg | 83% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 35% |
| Choline | 90 mg | 16% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 63 mg | 6% |
| Iron | 5 mg | 67% |
| Potassium | 688 mg | 15% |
| Magnesium | 60 mg | 14% |
| Phosphorus | 258 mg | 37% |
| Zinc | 3 mg | 25% |
| Copper | 1 mg | 70% |
| Manganese | 2 mg | 68% |
| Selenium | 2 μg | 3% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 36 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 180 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 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 | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 780 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.2 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 7 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 32 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 387 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 73minWalking (3.5 mph)
- 46minCycling (moderate)
- 32minRunning (6 mph)
- 54minSwimming laps
Common questions
How many calories are in Mediterranean Chickpea Salad With Lentils?
One serving of Mediterranean Chickpea Salad With Lentils (1 serving) has 387 calories, which works out to 160 calories per 100 g. That is about 19% of a 2,000-calorie day.
Are Mediterranean Chickpea Salad With Lentils high in protein?
It provides a solid 20 g of protein per serving (40% of the 50 g daily value), but protein supplies only 20% 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.
Are Mediterranean Chickpea Salad With Lentils keto-friendly?
It is hard to fit into a strict keto diet. One serving has 44 g of net carbs and 55% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Mediterranean Chickpea Salad With Lentils?
230 mg per serving.
How much sugar is in Mediterranean Chickpea Salad With Lentils?
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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