Asparagus and Lentil Salad Recipe With Nutrition Data and Calorie Count

Asparagus and Lentil Salad

This summer salad is so easy prepare and with eggs is just scrumptious.

Yields:

6 servings

Meal Type:

Salad and Salad Dressing

Rating:

Ingredients

  • 1 cup brown lentils
  • 6 spears large asparagus, chopped
  • 1 1/4 cups chickpeas
  • 3 tsps or 1 packet dijon mustard
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 4 large eggs
  • 1/2 tsp vinegar
  • 6 leaves arugula

Directions

  • Simmer lentils for 20 minutes until tender; drain and set aside.
  • Cut asparagus into pieces and cook in boiling water together with chickpeas for 2 minutes.
  • Combine lentils, asparagus, chickpeas and arugula leaves.
  • Add mustard and stir thru, season to taste.
  • Poach eggs by bringing a large pan of shallow water to a gentle simmer. Add a splash of vinegar.
  • Cook the eggs by gently cracking them into the water. Poach for about 3 minutes, until cooked with runny yolks, and remove with slotted spoon.
  • Spoon a mound of lentil salad on to each serving plate and top with egg.

Nutrition Facts

Serving Size 1 serving

Daily Values

Calories
Amount Per Serving 320
% Daily Value*
  • Total Fat
    Amount Per Serving 6.29g
    % Daily Value 8%
    • Saturated Fat
      Amount Per Serving 1.36g
    • Trans Fat
      Amount Per Serving 0g
    • Polyunsaturated Fat
      Amount Per Serving 1.782g
    • Monounsaturated Fat
      Amount Per Serving 1.953g
  • Cholesterol
    Amount Per Serving 141mg
    % Daily Value 47%
  • Sodium
    Amount Per Serving 184mg
    % Daily Value 8%
  • Total Carbohydrate
    Amount Per Serving 45.86g
    % Daily Value 17%
    • Dietary Fiber
      Amount Per Serving 17.6g
      % Daily Value 63%
    • Total Sugars
      Amount Per Serving 5.86g
      Includes -g Added Sugars
  • Protein
    Amount Per Serving 21.09g

Nutrients Declaration Requirement

  • Vitamin A
    Amount Per Serving 7mcg
    % Daily Value 1%
  • Vitamin C
    Amount Per Serving 5mg
    % Daily Value 6%
  • Vitamin D
    Amount Per Serving -mcg
    % Daily Value -%
  • Calcium
    Amount Per Serving 7mg
    % Daily Value 1%
  • Iron
    Amount Per Serving 34mg
    % Daily Value 189%
  • Potassium
    Amount Per Serving 768mg
    % Daily Value 16%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutritional advice.

Nutrition summary:

  • Calories 320 KCal
  • Fat 6.29 g
  • Carbs 45.86 g
  • Protein 21.09 g

There are 320 calories in 1 serving of Asparagus and Lentil Salad.

How long would it take to burn off 320 KCal?

Basketball

32 minutes

Cycling (10 MPH)

44 minutes

Jogging

26 minutes

Running

21 minutes

Swimming (crawl, moderate pace)

31 minutes

Walking

37 minutes

Weight Training

37 minutes

Values estimated based on person weighing 160 lbs.

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