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Green Lentil Salad Calories
Plant protein, fiber, vitamins and minerals, low fat
CALORIES
GI
POTASSIUM
FIBER
Green Lentil Salad Nutrition Facts
Selected: 100 g
120
KCAL / 100G
Carbs
18.5g
· 64%
Protein
6.8g
· 23%
Fat
1.7g
· 13%
Fiber
5.8g
Green Lentil Salad Vitamins & Minerals
Vitamins
B1
0.22mg · 18% DV
Vitamin K
22µg · 18% DV
Folate
52µg · 13% DV
B6
0.16mg · 9% DV
Minerals
Phosphorus
110mg · 16% DV
Iron
2mg · 11% DV
Zinc
1mg · 9% DV
Potassium ⭐
310mg · 9% DV
Green Lentil Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Green Lentil 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 Green Lentil Salad Contain Allergens?
No known major allergens
Which Diets Is Green Lentil 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
Green Lentil Salad Fat Profile
SATURATED
0.22g
MONOUNSATURATED
0.13g
POLYUNSATURATED
0.26g
Omega 6:3 ratio 5.5:1
Above the ideal 4:1 (5.5:1).
Foods Similar to Green Lentil Salad
Green Lentil Salad — Frequently Asked Questions
How can I keep the lentils firm in a green lentil salad?
Cook the lentils only until tender, not falling apart, then drain them promptly. A brief rinse with cold water stops further cooking and helps preserve their shape.
When should I dress green lentil salad?
Add an oil-and-lemon or vinegar dressing just before serving, or a few hours ahead at most, to keep leafy vegetables fresh. Dressing warm lentils can help them absorb flavour, but add delicate herbs later.
How long does green lentil salad keep in the fridge?
Stored in an airtight container, it generally keeps for 3 to 4 days in the refrigerator. Keep leafy greens and watery vegetables separate when possible to prevent a soggy salad.
Can green lentil salad be frozen?
Cooked plain green lentils freeze well, but a fully assembled salad does not freeze well because vegetables and herbs become soft and watery after thawing. Freeze the lentils instead and combine them with fresh ingredients later.
What goes well with green lentil salad?
Roasted peppers, tomatoes, cucumber, parsley, arugula, red onion, and a lemon-olive oil dressing are natural pairings. Tahini, walnuts, or pumpkin seeds can add richness and texture.
Does adding lemon to green lentil salad help with iron absorption?
Yes. Lemon provides vitamin C, which can support absorption of the plant-based iron in lentils. Bell peppers, parsley, and tomatoes can offer the same useful pairing.
Can green lentil salad cause bloating?
Lentils can cause gas or bloating in some people, especially if legumes are not eaten regularly. Thorough cooking, starting with a modest serving, and increasing intake gradually may improve tolerance.
Is green lentil salad better before or after a workout?
It can work as a balanced meal 2 to 3 hours before exercise, although its fibre content may feel heavy immediately before training for some people. After exercise, it can be part of a meal that includes a suitable additional protein source and vitamin-C-rich vegetables.
Do green lentils need to be soaked before making a salad?
Soaking is not essential for green lentils, but it may shorten cooking time. Some people find soaked lentils easier to digest; discard the soaking water and cook them in fresh water.
Who should be cautious with green lentil salad?
People with irritable bowel syndrome or a known sensitivity to legumes may need to adjust their serving size and ingredients according to tolerance. Anyone following a medically prescribed potassium, phosphorus, or protein restriction should seek personalised advice from a qualified clinician or dietitian.
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Nutrition data compiled from USDA FoodData Central and scientific sources.