Mediterranean Lentil Salad
Mediterranean Lentil Salad is a vibrant, plant-based dish featuring cooked lentils tossed with fresh vegetables like cucumbers, tomatoes, and red onions, often dressed with a zesty lemon-olive oil vinaigrette. It's a staple across Mediterranean and Middle Eastern cuisines, prized for its simplicity and hearty texture.
🍽️ Nutrition at a glance
This salad is a nutritional powerhouse, being high in plant-based protein and dietary fiber while being relatively low in fat. A typical serving provides a good source of iron, folate, and potassium, with a calorie range of approximately 250-350 kcal.
Nutrition breakdown
| Calories | 300 kcal |
| Protein | 18 g |
| Carbs | 40 g |
| Fat | 8 g |
| Fiber | 15 g |
| Sugar | 5 g |
| Sodium | 350 mg |
| Iron | 5 mg |
| Folate | 350 mcg |
| Potassium | 600 mg |
| Magnesium | 70 mg |
| Phosphorus | 280 mg |
| Zinc | 2.5 mg |
| Vitamin C | 15 mg |
| Manganese | 1.2 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it's a testament to the Mediterranean diet's emphasis on legumes and fresh produce. Nutritionally, the combination of lentils and a lemon-based dressing can enhance the absorption of iron from the lentils.
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AI estimate may be inaccurate · Terms