Mediterranean Lentil Salad
Nutritional values
(Percentage of daily recommendation)
| Calorie | 335 cal. | (16 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 30 g | (20 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13 g | (43 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.3 mg | (36 %) | ||
| Vitamin K | 97.6 μg | (163 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 6.2 mg | (52 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 172 μg | (57 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 9.7 μg | (22 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 128 mg | (135 %) | ||
| Potassium | 772 mg | (19 %) | ||
| Calcium | 143 mg | (14 %) | ||
| Magnesium | 103 mg | (34 %) | ||
| Iron | 6 mg | (40 %) | ||
| Iodine | 26 μg | (13 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 6 g | |||
| Uric acid | 94 mg | |||
| Cholesterol | 22 mg | |||
| Complete sugar | 4 g |
Ingredients
- Ingredients
- 250 grams green Lentils
- 1 bay leaf
- salt
- 2 Red Bell pepper
- 1 Red onion
- 1 garlic clove
- 125 grams Feta
- 1 tsp finely chopped mint
- 1 tsp finely chopped thyme
- 1 tsp finely chopped oregano
- 1 Tbsp finely chopped parsley
- 3 Tbsps lemon juice
- 1 Tbsp White vinegar
- Chili powder
- 2 Tbsps olive oil
Preparation steps
Rinse lentils and drain. Cook lentils in a pot with 750 ml (approximately 24 ounces) of boiling water and bay leaf and cook for about 25 minutes. The lentils should be al dente, and should not disintegrate. Drain lentils.
Preheat the oven to 250°C (approximately 475°F). Rinse bell peppers, cut in half, remove seeds and ribs and place skin-side up on a baking sheet. Bake bell peppers for about 20 minutes in the preheated oven until skin becomes dark brown and blistered. Remove skin, allow to cool slightly peppers and then cut into thin strips.
Peel and chop onion and garlic. Cut feta into small cubes. For the salad dressing, mix lemon juice in a bowl with vinegar and season with salt and chili powder. Gradually add oil while stirring with a whisk. Add herbs and mix.
Mix lentils, bell peppers, onion and garlic in a bowl, drizzle with the salad dressing and let rest for about 30 minutes. Then arrange on plates, sprinkle with feeta cheese and serve.
