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Beluga lentil carrot salad Calories
Source of fiber and plant protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Beluga lentil carrot salad (180 g) has 169 calories. That works out to 94 calories per 100 g. It contains 30.1 g of carbs, 11 g of protein, 0.9 g of fat and 10.6 g of fiber. Its 450 µg of Vitamin A covers 50% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
Beluga lentil carrot salad Nutrition Facts
Selected: 1 cup (medium) · 180 g
169
KCAL / 180G
Carbs
30.1g
· 11% DV
Protein
11g
· 22% DV
Fat
0.9g
· 1% DV
Fiber
10.6g
· 38% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 70% · Protein 26% · Fat 4%
Beluga lentil carrot salad nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 169 kcal | |
| Total fat | 0.9 g | 1% |
| Saturated fat | 0.13 g | 1% |
| Trans fat | 0 g | |
| Sodium | 14 mg | 1% |
| Total carbohydrate | 30.1 g | 11% |
| Fiber | 10.6 g | 38% |
| Protein | 11 g | 22% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Beluga lentil carrot salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 169 kcal |
| 1 tablespoon (chopped) | 15 g | 14 kcal |
| ½ cup (small) | 90 g | 85 kcal |
| 100 g | 100 g | 94 kcal |
| 1 serving (small) | 150 g | 141 kcal |
| 1 pack (medium) | 200 g | 188 kcal |
| 1 serving (large) | 250 g | 235 kcal |
| 1.5 cup (large) | 270 g | 254 kcal |
Calculated from 94 calories per 100 g.
Frequently Asked Questions About Beluga lentil carrot salad
What is in Beluga lentil carrot salad?
Beluga lentil carrot salad is made mainly with cooked Beluga lentils and carrots. A simple version adds olive oil, lemon juice, salt and pepper; herbs such as parsley, or seasonings such as cumin, are common additions.
How do you make Beluga lentil carrot salad?
To make Beluga lentil carrot salad, simmer the lentils until tender but still holding their shape, then drain and cool them. Toss with grated or finely chopped carrot, olive oil, lemon juice and seasonings, and add fresh herbs if you like.
Do Beluga lentils need soaking for Beluga lentil carrot salad?
No, Beluga lentils usually do not need soaking before you make Beluga lentil carrot salad. Rinse and sort them, then cook until tender but intact; soaking is optional, not necessary for this small lentil variety.
How do you stop the lentils going mushy in Beluga lentil carrot salad?
Cook the Beluga lentils gently and check them as they soften so they stay intact in the salad. Drain them as soon as they are tender, avoid vigorous stirring, and let them cool before mixing in the carrot and dressing.
Can Beluga lentil carrot salad be served warm?
Yes, Beluga lentil carrot salad can be served warm or chilled. For a warm version, let the cooked lentils lose their excess steam before tossing them with the carrot and dressing, so fresh herbs stay bright and the vegetables do not wilt unnecessarily.
What dressing goes well with Beluga lentil carrot salad?
A lemon and olive oil dressing works especially well with Beluga lentil carrot salad. Season it with salt and black pepper, and add a little cumin or Dijon mustard for extra savoury flavour; toss the salad with the dressing shortly before serving.
Can you make Beluga lentil carrot salad ahead of time?
Yes, Beluga lentil carrot salad is well suited to making ahead. The lentils can absorb the dressing while chilled, but add fresh herbs close to serving time for better colour and texture.
How long does Beluga lentil carrot salad keep in the fridge?
Beluga lentil carrot salad keeps for a few days in a covered container in the refrigerator. Chill it promptly after preparation, and take out only the portion you plan to serve rather than leaving the whole batch at room temperature.
Can you freeze Beluga lentil carrot salad?
You can freeze the cooked lentils for Beluga lentil carrot salad, but freezing the fully assembled salad is not ideal. Carrot and fresh herbs can lose their texture after thawing, so add them and the dressing after the lentils have thawed.
Is Beluga lentil carrot salad filling enough for lunch?
Yes, Beluga lentil carrot salad can make a filling lunch because its lentils provide both plant protein and fibre. Add leafy greens or serve it with bread if you want a larger, more varied meal.
Beluga lentil carrot salad Vitamins & Minerals
Vitamins
Vitamin A
450µg · 50% DV
Folate
189µg · 47% DV
B1
0.22mg · 18% DV
B6
0.29mg · 17% DV
Minerals
Copper
0.4mg · 44% DV
Manganese
0.77mg · 33% DV
Phosphorus
212mg · 30% DV
Iron
3.87mg · 22% DV
Potassium ⭐
544mg · 16% DV
Sodium
14mg · 1% DV
Beluga lentil carrot salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Beluga lentil carrot salad
To burn the 169 calories in 1 cup (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Beluga lentil carrot salad?
Beluga lentil carrot salad brings together small, black beluga lentils and carrot. The lentils take their name from their resemblance to beluga caviar; the salad is a flexible, contemporary way to use them rather than a dish tied to one particular regional tradition. It is often dressed with something bright, such as lemon, and herbs.
The lentils keep their shape when cooked, while carrot adds sweetness and a little crunch. Serve it as a side or light lunch, or add leafy greens to make a more substantial meal. It provides fibre and plant protein; a simple lemon dressing keeps the salad fresh without making it heavy.
How Nutritious Is Beluga lentil carrot salad?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Beluga lentil carrot salad Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Beluga lentil carrot salad Contain Allergens?
No known major allergens
Which Diets Is Beluga lentil carrot salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Beluga lentil carrot salad Fat Profile
SATURATED
0.13g
MONOUNSATURATED
0.14g
POLYUNSATURATED
0.4g
Omega 6:3 ratio 6.8:1
Above the ideal 4:1 (6.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.