Mediterranean lentil salad with sun-dried tomatoes and olives is a delicious and nutritious dish perfect for any occasion. This salad combines the hearty texture of lentils with the rich flavors of olives and sun-dried tomatoes, complemented by fresh red peppers and a dash of garlic. It's not only packed with protein and fiber but also bursts with Mediterranean flavors that can transport your taste buds to a sunny coastal village.
- Rinse the lentils under cold water before cooking to remove any debris and reduce cooking time.
- Use vegetable broth instead of water for extra flavor when cooking the lentils.
- Chop the sun-dried tomatoes and olives into smaller pieces for a more even distribution of flavors.
- You can add a splash of lemon juice for a zesty twist that enhances the Mediterranean flavors.
- If you prefer a bit of heat, consider adding a pinch of red chili flakes.
- Allow the salad to sit for at least 30 minutes after mixing to let the flavors meld together.
This Mediterranean lentil salad is a perfect example of how simple ingredients can come together to create a dish that's both satisfying and flavorful. Whether you're serving it as a main course or a side dish, it’s sure to be a hit. The combination of lentils, olives, sun-dried tomatoes, and fresh parsley offers a balance of textures and flavors that’s simply irresistible. Enjoy this nutritious and tasty salad with family and friends!
Nutrition Facts | |
---|---|
Serving Size | 220 grams |
Energy | |
Calories 160kcal | 8% |
Protein | |
Protein 10g | 6% |
Carbohydrates | |
Carbohydrates 27g | 8% |
Fiber 6g | 15% |
Sugar 4.94g | 5% |
Fat | |
Fat 7g | 8% |
Saturated 1.06g | 4% |
Cholesterol 0.00mg | - |
Vitamins | |
Vitamin A 120ug | 13% |
Choline 40mg | 8% |
Vitamin B1 0.34mg | 29% |
Vitamin B2 0.15mg | 11% |
Vitamin B3 1.92mg | 12% |
Vitamin B6 0.39mg | 23% |
Vitamin B9 190ug | 48% |
Vitamin B12 0.00ug | 0% |
Vitamin C 90mg | 96% |
Vitamin E 1.37mg | 9% |
Vitamin K 90ug | 75% |
Minerals | |
Calcium, Ca 55mg | 4% |
Copper, Cu 0.37mg | 41% |
Iron, Fe 3.99mg | 36% |
Magnesium, Mg 36mg | 9% |
Phosphorus, P 130mg | 10% |
Potassium, K 540mg | 16% |
Selenium, Se 0.67ug | 1% |
Sodium, Na 170mg | 11% |
Zinc, Zn 1.40mg | 13% |
Water | |
Water 170g | - |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. |
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