Lentil Vegetable Salad
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 entrée.
- Yield
- 6 servings
- Serving size
- 1/6 of recipe (147g)
- Rating
- 3.55 of 5 (31 ratings)
Food groups
- Vegetables: 1 cups
Ingredients
- 1/2 cup lentils (washed)
- 2 cups potatoes, sliced (15 ounce can, low-sodium)
- 1 cup peas (frozen)
- 2 carrots (large, shredded)
- 1 tablespoon parsley
- 2 tablespoons red wine vinegar
- 3 teaspoons mustard
- 1/4 cup olive oil
Directions
- Wash hands with soap and water.
- Boil 1 cup water in a saucepan.
- Add the lentils.
- Cook for 20 minutes over low heat until tender, then drain.
- Cook the peas for 3 minutes in another saucepan.
- Then remove from heat.
- Rinse and drain the peas.
- Wash, peel, and shred the carrots.
- Put the cooked lentils, sliced potatoes, peas, and shredded carrots in a bowl.
- Put the parsley, vinegar, mustard, and olive oil in another bowl.
- Stir well.
- Pour the dressing over the lentil vegetable salad.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 206.71 |
| Total Fat | 9.84 g |
| Saturated Fat | 1.53 g |
| Monounsaturated Fat | 6 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 0 mg |
| Carbohydrates | 23.66 g |
| Dietary Fiber | 7.05 g |
| Total Sugars | 3.38 g |
| Added Sugars included | 0 g |
| Protein | 6.72 g |
| Calcium | 28 mg |
| Potassium | 416 mg |
| Sodium | 65.41 mg |
| Copper | 0 mg |
| Iron | 3 mg |
| Magnesium | 35 mg |
| Phosphorus | 132 mg |
| Selenium | 3 mg |
| Zinc | 1 mg |
| Vitamin A | 198 mcg |
| Vitamin B6 | 0.3 mg |
| Vitamin B12 | 0 mcg |
| Vitamin C | 8 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 2 mg |
| Vitamin K | 23 mcg |
| Folate | 104 mcg |
| Thiamin | 0.2 mg |
| Riboflavin | 0.1 mg |
| Niacin | 2 mg |
| Choline | 31 mg |
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Source
Recipe by: Pennsylvania Nutrition Education Network
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/lentil-vegetable-salad. Federal works are public domain in the United States.