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Lentil Vegetable Salad

Lentils, potatoes, carrots, and peas are combined with seasonings and olive oil to make this savory side dish. This salad pairs well with your favorite baked or broiled meat, fish, or tofu entrée.

  • 6 Servings
  • $3.00 - $5.99

Ingredients

  • 1/2 cup lentils
  • 2 cups potatoes, sliced
  • 1 cup peas
  • 2 carrots
  • 1 tablespoon parsley
  • 2 tablespoons red wine vinegar
  • 3 teaspoons mustard
  • 1/4 cup olive oil

Steps

1

Wash hands with soap and water.

2

Boil 1 cup water in a saucepan.

3

Add the lentils. Cook for 20 minutes over low heat until tender, then drain.

4

Cook the peas for 3 minutes in another saucepan. Then remove from heat.

5

Rinse and drain the peas.

6

Wash, peel, and shred the carrots.

7

Put the cooked lentils, sliced potatoes, peas, and shredded carrots in a bowl.

8

Put the parsley, vinegar, mustard, and olive oil in another bowl. Stir well.

9

Pour the dressing over the lentil vegetable salad.

Ingredients

Serving Size: 1/6 of recipe (147g)

NutrientsAmount
Total Calories201
Total Fat10 g
Saturated Fat1 g
Monounsaturated Fat7 g
Polyunsaturated Fat1 g
Linoleic Acid1 g
α-Linolenic Acid0.1 g
Omega 3 - EPA0 mg
Omega 3 - DHA0 mg
Cholesterol0 mg
Carbohydrates23 g
Dietary Fiber7 g
Total Sugars3 g
Added Sugars included0 g
Protein7 g
Minerals
Calcium27 mg
Potassium408 mg
Sodium66 mg
Copper188 mcg
Iron3 mg
Magnesium35 mg
Phosphorus129 mg
Selenium3 mcg
Zinc1 mg
Vitamins
Vitamin A200 mcg RAE
Vitamin B60.3 mg
Vitamin B120 mg
Vitamin C8 mg
Vitamin D0 mcg
Vitamin E2 mg
Vitamin K27 mcg
Folate106 mcg DFE
Thiamin0.2 mg
Riboflavin0.1 mg
Niacin2 mg
Choline30 mg

Source:

  • Pennsylvania Nutrition Education Network