Lentil and Walnut Salad
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1 serving of lentil and walnut salad contains 377 Calories. The macronutrient breakdown is 38% carbs, 45% fat, and 17% protein. This is a good source of protein (30% of your Daily Value), fiber (26% of your Daily Value), and potassium (12% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 20 minutes
- Cook Time
- 25 minutes
Ingredients
Red wine vinegar
2 tbsp or 30g
Directions
- Cook lentils according to package directions with the chopped onion, cloves, broth, and thyme until tender but NOT mushy (check after about 25 minutes).
- In a large bowl, combine vinegar, garlic, green onions, and oil; whisk well.
- When lentils are done, drain and immediately pour dressing over the hot lentils (it's important to do this while lentils are hot). Season with salt and black pepper; combine thoroughly, then cover and refrigerate overnight.
- Just before serving add the walnuts; finish by adding a little more vinegar or oil, if desired. Enjoy!
Nutrition Facts
For 1 serving of lentil and walnut salad (236g)
Nutrient | Value | %DV |
---|---|---|
Calories | 377 | |
Fats | 20g | 25% |
Saturated fats | 2g | 11% |
Trans fats | 0g | |
Cholesterol | 0mg | 0% |
Sodium | 325mg | 14% |
Carbs | 37g | 13% |
Net carbs | 30g | |
Fiber | 7g | 26% |
Sugar | 3g | |
Protein | 17g | |
Calcium | 70mg | 7% |
Iron | 5mg | 59% |
Potassium | 576mg | 12% |
Vitamin D | 0μg | 0% |
Vitamins and Minerals | ||
Alpha carotene | 0μg | |
Beta carotene | 342μg | |
Caffeine | 0mg | |
Choline | 60mg | 11% |
Copper | 1mg | 79% |
Fluoride | 0.2μg | |
Folate (B9) | 261μg | 65% |
Lycopene | 0μg | |
Magnesium | 60mg | 14% |
Manganese | 2mg | 77% |
Niacin | 2mg | 15% |
Pantothenic acid | 1mg | 24% |
Phosphorus | 234mg | 33% |
Retinol | 0μg | |
Riboflavin (B2) | 0.1mg | 11% |
Selenium | 1μg | 3% |
Theobromine | 0mg | |
Thiamine | 0.5mg | 41% |
Vitamin A IU | 571IU | |
Vitamin A | 29μg | 3% |
Vitamin B12 | 0.1μg | 3% |
Vitamin B6 | 0.4mg | 31% |
Vitamin C | 7mg | 8% |
Vitamin D IU | 0IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 0μg | |
Vitamin E | 1mg | 10% |
Vitamin K | 35μg | 29% |
Zinc | 2mg | 22% |
Sugars | ||
Sugar | 3g | |
Sucrose | 1g | |
Glucose | 1g | |
Fructose | 1g | |
Lactose | 0g | |
Maltose | 0.1g | |
Galactose | 0g | |
Starch | 24g | |
Fats | ||
Saturated fats | 2g | 11% |
Monounsaturated fats | 7g | |
Polyunsaturated fats | 10g | |
Trans fats | 0g | |
Fatty Acids | ||
Total omega 3 | 0g | |
Total omega 6 | 0g | |
Alpha Linolenic Acid (ALA) | 0g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 1g | |
Arginine | 1g | |
Aspartic acid | 2g | |
Cystine | 0.2g | |
Glutamic acid | 2g | |
Glycine | 1g | |
Histidine | 0.4g | |
Hydroxyproline | 0g | |
Isoleucine | 1g | |
Leucine | 1g | |
Lysine | 1g | |
Methionine | 0.1g | |
Phenylalanine | 1g | |
Proline | 1g | |
Serine | 1g | |
Threonine | 1g | |
Tryptophan | 0.1g | |
Tyrosine | 0.4g | |
Valine | 1g |