Sprouted Lentil Salad
Sprouted lentil salad is a fresh, crunchy dish made primarily from sprouted lentils, often combined with vegetables like cucumber, tomatoes, onions, and herbs. It's a popular healthy salad found in various cuisines, particularly in the Middle East, India, and the Mediterranean, where it's valued for its simplicity and nutritional benefits.
🍽️ Nutrition at a glance
This salad is a high-protein, high-fiber, and relatively low-carb option, making it excellent for sustained energy and digestive health. A typical serving provides key nutrients like iron, folate, and manganese, with a calorie ballpark of around 150-200 kcal per cup.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 12 g |
| Carbs | 30 g |
| Fat | 1 g |
| Fiber | 10 g |
| Sugar | 4 g |
| Sodium | 150 mg |
| Iron | 4.5 mg |
| Folate | 358 mcg |
| Manganese | 1.0 mg |
| Phosphorus | 180 mg |
| Potassium | 450 mg |
| Thiamin (B1) | 0.3 mg |
| Vitamin C | 15 mg |
| Zinc | 2.0 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Sprouting lentils significantly increases the bioavailability of their nutrients and reduces antinutrients, making them easier to digest and their minerals more absorbable. This process also gives them a fresh, slightly sweet flavor and a satisfying crunch that raw lentils lack.
