Mediterranean Lentil Salad Recipe With Nutrition Data and Calorie Count

Mediterranean Lentil Salad

Tasty, low-calorie dish for lunch.

Yields:

4 servings

Prep Time:

20 mins

Cook Time:

30 mins

Meal Type:

Side Dish
Lunch
Snack
Main Dish
Salad and Salad Dressing

Rating:

Ingredients

8 pitted greek kalamata olives
2 tsps dijon mustard
1/4 tbsp honey
1/2 medium red bell pepper
1/2 cup english cucumber
1/2 cup sliced red onions
12 grape tomatoes
1 tbsp red wine vinegar
1 tbsp lemon juice (canned or bottled)
1/2 cup natural crumbled feta cheese
1 tbsp olive oil
1 cup dry green lentils

Directions

Cook the lentils in water for 30 minutes or until tender.
Whisk olive oil, lemon juice, vinegar, honey, and mustard.
Cut the vegetables into bite size.
Mix everything and serve.

Nutrition Facts

Serving Size 1 serving

Daily Values

Calories

Amount Per Serving 229

% Daily Value*

Total Fat

Amount Per Serving 8.42g

% Daily Value 11%
- Saturated Fat
  
  Amount Per Serving 2.226g
- Trans Fat
  
  Amount Per Serving 0g
- Polyunsaturated Fat
  
  Amount Per Serving 0.785g
- Monounsaturated Fat
  
  Amount Per Serving 2.53g
Cholesterol

Amount Per Serving 10mg

% Daily Value 3%
Sodium

Amount Per Serving 325mg

% Daily Value 14%
Total Carbohydrate

Amount Per Serving 30.01g

% Daily Value 11%
- Dietary Fiber
  
  Amount Per Serving 6.3g
  
  % Daily Value 23%
- Total Sugars
  
  Amount Per Serving 3.87g
  
  Includes -g Added Sugars
Protein

Amount Per Serving 12.24g

Nutrients Declaration Requirement

Vitamin A

Amount Per Serving 0mcg

% Daily Value 0%
Vitamin C

Amount Per Serving 2mg

% Daily Value 2%
Vitamin D

Amount Per Serving -mcg

% Daily Value -%
Calcium

Amount Per Serving 4mg

% Daily Value 0%
Iron

Amount Per Serving 12mg

% Daily Value 67%
Potassium

Amount Per Serving 332mg

% Daily Value 7%

Nutrition summary:

Calories 229 KCal
Fat 8.42 g
Carbs 30.01 g
Protein 12.24 g

There are 229 calories in 1 serving of Mediterranean Lentil Salad.

How long would it take to burn off 229 KCal?
Basketball	23 minutes
Cycling (10 MPH)	31 minutes
Jogging	18 minutes
Running	15 minutes
Swimming (crawl, moderate pace)	22 minutes
Walking	26 minutes
Weight Training	26 minutes
Values estimated based on person weighing 160 lbs.