Lentil Salad with herbs and vinaigrette
Lentil Salad with herbs and vinaigrette is a fresh, hearty salad featuring cooked lentils tossed with a vibrant mix of fresh herbs like parsley, mint, and cilantro, all dressed in a tangy vinaigrette. This dish has roots in Mediterranean and Middle Eastern cuisines, where lentils are a staple for their affordability and nutritional value.
🍽️ Nutrition at a glance
This salad is a good source of plant-based protein and dietary fiber, making it filling and supportive of digestive health. It is generally low in fat and provides key nutrients like iron, folate, and potassium, with a typical serving containing around 200-300 calories.
Nutrition breakdown
| Calories | 320 kcal |
| Protein | 18 g |
| Carbs | 42 g |
| Fat | 10 g |
| Fiber | 15 g |
| Sugar | 5 g |
| Sodium | 380 mg |
| Iron | 6.6 mg |
| Folate | 358 mcg |
| Magnesium | 71 mg |
| Potassium | 610 mg |
| Zinc | 2.5 mg |
| Phosphorus | 270 mg |
| Vitamin K | 30 mcg |
| Manganese | 1.0 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Lentils are one of the oldest cultivated crops, and this salad showcases their versatility by being served cold or at room temperature, which is common in many warm climates. Nutritionally, the combination of lentils with vitamin C-rich herbs and vinaigrette can enhance the absorption of iron from the lentils.
