Lentil and Rice Salad

Lentil and Rice Salad
Fat 30%Carbs 61%
Percent Calories

1 serving of lentil and rice salad contains 321 Calories. The macronutrient breakdown is 61% carbs, 30% fat, and 9% protein. This is a good source of potassium (7% of your Daily Value), iron (44% of your Daily Value), and vitamin k (91% of your Daily Value).

Makes
4 servings
Prep Time
10 minutes
Cook Time
20 minutes

Ingredients

Directions

  1. Bring water, one-third of the oil, and salt to a boil in a 2-quart saucepan, then stir in rice. Return to a boil, cover, reduce heat to low, and simmer until water is absorbed and rice is tender, about 15 minutes. Fluff with a fork and let stand, covered, 5 minutes.
  2. While rice simmers, cook lentils in boiling water until just tender, 15 to 20 minutes. Drain well.
  3. Spread rice and lentils on a shallow baking pan to cool for 10 minutes. Then, transfer to a bowl and toss with the remaining oil, lemon juice, dill, cherry tomatoes, parsley, cucumber, scallions, and season with salt and pepper to taste.

Nutrition Facts

For 1 serving of lentil and rice salad (260g)

NutrientValue%DV
Calories321
Fats11g 14%
Saturated fats2g 8%
Trans fats0g
Cholesterol0mg 0%
Sodium301mg 13%
Carbs49g 18%
Net carbs46g
Fiber3g 11%
Sugar2g
Protein7g
Calcium45mg 4%
Iron4mg 44%
Potassium352mg 7%
Vitamin D0μg 0%
Vitamins and Minerals
Alpha carotene42μg
Beta carotene469μg
Caffeine0mg
Choline21mg 4%
Copper0.2mg 26%
Fluoride1μg
Folate (B9)190μg 48%
Lycopene958μg
Magnesium32mg 8%
Manganese1mg 33%
Niacin3mg 17%
Pantothenic acid1mg 18%
Phosphorus114mg 16%
Retinol0μg
Riboflavin (B2)0.1mg 4%
Selenium7μg 13%
Theobromine0mg
Thiamine0.4mg 32%
Vitamin A IU867IU
Vitamin A43μg 5%
Vitamin B120μg 0%
Vitamin B60.2mg 14%
Vitamin C18mg 20%
Vitamin D IU0IU
Vitamin D20μg
Vitamin D30μg
Vitamin E2mg 12%
Vitamin K109μg 91%
Zinc1mg 10%
Sugars
Sugar2g
Sucrose0.2g
Glucose1g
Fructose1g
Lactose0g
Maltose0g
Galactose0g
Starch6g
Fats
Saturated fats2g 8%
Monounsaturated fats8g
Polyunsaturated fats1g
Trans fats0g
Fatty Acids
Total omega 30g
Total omega 60g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine0.3g
Arginine1g
Aspartic acid1g
Cystine0.1g
Glutamic acid1g
Glycine0.3g
Histidine0.2g
Hydroxyproline0g
Isoleucine0.3g
Leucine0.5g
Lysine0.4g
Methionine0.1g
Phenylalanine0.3g
Proline0.3g
Serine0.3g
Threonine0.2g
Tryptophan0.1g
Tyrosine0.2g
Valine0.4g

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