Salad de lentes
Salad de lentes is a vibrant and refreshing Latin American lentil salad, often enjoyed as a side dish or a light main course. It typically features cooked lentils tossed with fresh vegetables like onions, bell peppers, tomatoes, and cilantro, all dressed in a zesty citrus vinaigrette. While variations exist across countries, the dish is a staple in many Latin American kitchens, prized for its simplicity and heartiness.
🍽️ Nutrition at a glance
This salad is a nutritional powerhouse, being high in plant-based protein and dietary fiber, making it very filling and satisfying. It is relatively low in fat and provides essential nutrients like iron, folate, and potassium, with a typical serving ranging from 250 to 350 calories depending on the dressing and additions.
Nutrition breakdown
| Calories | 230 kcal |
| Protein | 12 g |
| Carbs | 38 g |
| Fat | 4 g |
| Fiber | 15 g |
| Sugar | 5 g |
| Sodium | 450 mg |
| Potassium | 550 mg |
| Iron | 5 mg |
| Folate | 180 mcg |
| Magnesium | 60 mg |
| Phosphorus | 200 mg |
| Zinc | 2 mg |
| Vitamin B6 | 0.4 mg |
| Manganese | 1.5 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
What makes this salad culturally unique is its role as a humble yet beloved comfort food that bridges everyday home cooking with festive gatherings. Nutritionally, it stands out for being an affordable and accessible source of complete protein when paired with grains, making it a vital part of vegetarian diets in many Latin American communities.
AI estimate may be inaccurate · Terms