Fresh Lentil Salad with Spinach

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Fresh Lentil Salad with Spinach
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Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
ready in 1 hr 40 min.
Ready in
Calories:
357
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie357 cal.(17 %)
Protein19 g(19 %)
Fat25 g(22 %)
Carbohydrates14 g(9 %)
Sugar added0 g(0 %)
Roughage5.6 g(19 %)
Vitamin A0.9 mg(113 %)
Vitamin D0 μg(0 %)
Vitamin E1.8 mg(15 %)
Vitamin K77 μg(128 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.4 mg(36 %)
Niacin5.5 mg(46 %)
Vitamin B₆0.2 mg(14 %)
Folate83 μg(28 %)
Pantothenic acid0.5 mg(8 %)
Biotin5 μg(11 %)
Vitamin B₁₂0.3 μg(10 %)
Vitamin C9 mg(9 %)
Potassium452 mg(11 %)
Calcium235 mg(24 %)
Magnesium58 mg(19 %)
Iron2.7 mg(18 %)
Iodine65 μg(33 %)
Zinc1.9 mg(24 %)
Saturated fatty acids13.6 g
Uric acid44 mg
Cholesterol55 mg
Complete sugar3 g

Ingredients

for
6
Ingredients
1 ½ cups Lentils
salt (to taste)
3 Tbsps olive oil
3 Tbsps Red wine vinegar
1 clove garlic cloves (pressed)
3 cups Baby spinach (washed)
2 large carrots (peeled and shredded)
1 cup Mung bean sprouts
2 cups Feta (crumbled)
How healthy are the main ingredients?
FetaLentilolive oilgarlic clovesaltcarrot
Preparation

Kitchen utensils

1 Small pot, 1 Bowl, 2 Small bowls, 1 Measuring cups, 1 Cutting board, 1 Small knife, 1 Fine grater, 1 Fine-mesh sieve, 1 Whisk, 1 Hand mixer, 1 Immersion blender, 1 Plastic wrap, 6 small molds, 1 Rubber spatula, 1 Fork

Preparation steps

1.
Place lentils in large heavy saucepan. Cover lentils with 4 inches of water; season with salt. Boil until lentils are tender, about 25 minutes. Drain. Cool slightly.
2.
Combine oil, vinegar and garlic in large bowl. Add warm lentils; toss well. Refrigerate until well chilled, at least 1 hour.
3.
Remove bowl from refrigerator, add baby spinach, carrots, sprouts and feta cheese to the lentil mixture. Toss and mix well. Serve.

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