Back to Search

Lentil Vegetable Salad

Recipe Image
Add To Favorites

Lentil Vegetable Salad
En Español

Fivestar Rating
(34 votes)
Recipe Total Cost
  • Makes: 6 servings

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 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 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 mg
Riboflavin 0 mg
Niacin 2 mg
Choline 30 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
3/4 cups
Protein Foods
3/4 ounces
  • Plain text

    • No HTML tags allowed.
    • Lines and paragraphs break automatically.
    • Web page addresses and email addresses turn into links automatically.

    View our Comment Policy here.

    According to the Paperwork Reduction Act of 1995, an agency may not conduct or sponsor, and a person is not required to a collection of information unless it displays a valid OMB control number. The valid OMB control number for this information collection is 0584-0624. The time required to complete this information will vary based upon one’s relationship to the resource being submitted. It is estimated to take 11 minutes to complete the entire survey. This includes time for reviewing instructions, searching existing data sources, gathering and maintaining the data needed, and completing and reviewing the collection of information. Expiration date: 5/31/2021

To leave a recipe rating, please use the star rankings at the top of the page.