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Lentil Vegetable Salad

Lentil Vegetable Salad

29 Ratings
29 Ratings
Recipe Image
MyPlate Kitchen
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 entree.

Ingredients

  • 1/2 cup lentils (washed)
  • 2 cups potatoes (1 can, about 15 ounces, sliced)
  • 1 cup peas (frozen)
  • 2 carrot (large, shredded)
  • 1 tablespoon parsley
  • 2 tablespoons red wine vinegar
  • 3 teaspoons mustard
  • 1/4 cup olive oil

Directions

1. Boil 1 cup water in a saucepan.

2. Add the lentils. Cook for 20 minutes over low heat until tender, then drain.

3. Cook the peas for 3 minutes in another saucepan. Then remove from heat.

4. Rinse and drain the peas.

5. Wash, peel, and shred the carrots.

6. Put the cooked lentils, sliced potatoes, peas, and shredded carrots in a bowl.

7. Put the parsley, vinegar, mustard, and olive oil in another bowl. Stir well.

8. Pour the dressing over the lentil vegetable salad.

Notes

Learn more about:

Source: Pennsylvania Nutrition Education Program, Pennsylvania Nutrition Education Network
Website Recipes

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 259 mg
Carbohydrates 24 g
Dietary Fiber 7 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 7 g
Vitamin D 0 mcg
Calcium 29 mg
Iron 3 mg
Potassium 420 mg
N/A - data is not available
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 24 g
Dietary Fiber 7 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 7 g
Minerals
Calcium 29 mg
Potassium 420 mg
Sodium 259 mg
Copper 189 mcg
Iron 3 mg
Magnesium 35 mg
Phosphorus 130 mg
Selenium 3 mcg
Zinc 1 mg
Vitamins
Vitamin A 231 mcg RAE
Vitamin B6 0.3 mg
Vitamin B12 0 mcg
Vitamin C 9 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
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Vegetables 1 cups
Protein Foods 1 ounces

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