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Lentil Vegetable Salad

Lentil Vegetable Salad

31 Ratings
31 Ratings
Recipe Image
Lentil Vegetable Salad in a bowl
Makes: 6 servings
Total Cost: $$$$

Lentils, potatoes, carrots, and peas are combined with seasonings and olive oil to make this savory side dish. This salad pairs well with your favorite baked or broiled meat, fish, or tofu entrée.

Ingredients

  • 1/2 cup lentils (washed)
  • 2 cups potatoes, sliced (15 ounce can, low-sodium)
  • 1 cup peas (frozen)
  • 2 carrots (large, shredded)
  • 1 tablespoon parsley
  • 2 tablespoons red wine vinegar
  • 3 teaspoons mustard
  • 1/4 cup olive oil

Directions

  1. Wash hands with soap and water.
  2. Boil 1 cup water in a saucepan.
  3. Add the lentils. Cook for 20 minutes over low heat until tender, then drain.
  4. Cook the peas for 3 minutes in another saucepan. Then remove from heat.
  5. Rinse and drain the peas.
  6. Wash, peel, and shred the carrots.
  7. Put the cooked lentils, sliced potatoes, peas, and shredded carrots in a bowl.
  8. Put the parsley, vinegar, mustard, and olive oil in another bowl. Stir well.
  9. Pour the dressing over the lentil vegetable salad.

Notes

Learn more about:

Source:

Pennsylvania Nutrition Education Network

Nutrition Information

Serving Size: 1/6 of recipe (147g)
Nutrients Amount
Total Calories 201
Total Fat 10 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 66 mg
Carbohydrates 23 g
Dietary Fiber 7 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 7 g
Vitamin D 0 mcg
Calcium 27 mg
Iron 3 mg
Potassium 408 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 201
Total Fat 10 g
Saturated Fat 1 g
Monounsaturated Fat 7 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 23 g
Dietary Fiber 7 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 7 g
Minerals
Calcium 27 mg
Potassium 408 mg
Sodium 66 mg
Copper 188 mcg
Iron 3 mg
Magnesium 35 mg
Phosphorus 129 mg
Selenium 3 mcg
Zinc 1 mg
Vitamins
Vitamin A 200 mcg RAE
Vitamin B6 0.3 mg
Vitamin B12 0 mg
Vitamin C 8 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 27 mcg
Folate 106 mcg DFE
Thiamin 0.2 mg
Riboflavin 0.1 mg
Niacin 2 mg
Choline 30 mg

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Vegetables 1 cups
Protein Foods 1 ounces

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