Chilled Lentil Vinaigrette
Chilled Lentil Vinaigrette is a refreshing, hearty salad made from cooked lentils tossed in a tangy, oil-based dressing. It typically features ingredients like green or brown lentils, red onion, celery, herbs (such as parsley or dill), and a vinaigrette of olive oil, vinegar, and mustard. This dish is a staple in Mediterranean and Middle Eastern cuisines, often served as a side, light lunch, or mezze.
🍽️ Nutrition at a glance
It is a high-protein, high-fiber dish with a moderate amount of healthy fats from the vinaigrette. A typical serving provides substantial iron, folate, and other B vitamins, with a calorie ballpark of around 250-300 kcal per cup.
Nutrition breakdown
| Calories | 280 kcal |
| Protein | 13 g |
| Carbs | 32 g |
| Fat | 10 g |
| Fiber | 15 g |
| Sugar | 4 g |
| Sodium | 320 mg |
| Iron | 4.5 mg |
| Folate | 250 µg |
| Potassium | 500 mg |
| Magnesium | 50 mg |
| Phosphorus | 180 mg |
| Zinc | 2 mg |
| Vitamin B6 | 0.3 mg |
| Manganese | 1.2 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this dish highlights the Mediterranean principle of using simple, plant-based ingredients to create satisfying meals. Nutritionally, lentils are a rare plant food that is both a good source of protein and a prebiotic fiber, supporting gut health.
