Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Green lentil salad with roasted pepper Calories
Rich in fiber, plant protein, and folate
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Green lentil salad with roasted pepper (180 g) has 238 calories. That works out to 132 calories per 100 g. It contains 33.3 g of carbs, 13.3 g of protein, 6.3 g of fat and 13 g of fiber. Its 0.5 mg of Copper covers 58% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
Green lentil salad with roasted pepper Nutrition Facts
Selected: 1 cup (medium) · 180 g
238
KCAL / 180G
Carbs
33.3g
· 12% DV
Protein
13.3g
· 27% DV
Fat
6.3g
· 8% DV
Fiber
13g
· 46% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 22% · Fat 23%
Green lentil salad with roasted pepper nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 238 kcal | |
| Total fat | 6.3 g | 8% |
| Saturated fat | 0.86 g | 4% |
| Trans fat | 0 g | |
| Sodium | 333 mg | 14% |
| Total carbohydrate | 33.3 g | 12% |
| Fiber | 13 g | 46% |
| Protein | 13.3 g | 27% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Cup of Green lentil salad with roasted pepper?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 238 kcal |
| ½ cup (small) | 90 g | 119 kcal |
| 100 g | 100 g | 132 kcal |
| 1 serving (small) | 120 g | 158 kcal |
| 1 serving (medium) | 180 g | 238 kcal |
| 1 serving (large) | 250 g | 330 kcal |
| 1.5 cup (large) | 270 g | 356 kcal |
| 1 bottle (jumbo) | 300 g | 396 kcal |
| 1 pack (large) | 350 g | 462 kcal |
Calculated from 132 calories per 100 g.
Frequently Asked Questions About Green lentil salad with roasted pepper
How do you make green lentil salad with roasted pepper?
To make green lentil salad with roasted pepper, combine cooked, cooled green lentils with peeled roasted pepper, chopped onion and fresh herbs. Dress with olive oil, lemon juice, salt and pepper, then let the flavors mingle before serving.
What goes in green lentil salad with roasted pepper?
Green lentil salad with roasted pepper starts with cooked green lentils and roasted pepper. Red onion, parsley, lemon and olive oil are common additions; capers or crumbled feta can add a salty note if you do not need a vegan version.
How do you keep green lentils from getting mushy in green lentil salad with roasted pepper?
Simmer the lentils gently and start checking them before they become fully soft; they should hold their shape when bitten. Drain them as soon as they are tender, then cool them before tossing with the peppers and dressing.
Can green lentil salad with roasted pepper be served warm?
Yes, green lentil salad with roasted pepper can be served warm or chilled. For a warm version, toss the dressing with freshly drained lentils and fold in the roasted pepper just before serving so the pepper keeps its texture.
How do you roast peppers for green lentil salad with roasted pepper?
Roast whole peppers under a broiler, over a gas flame or on a grill, turning until the skins are charred. Cover them briefly to loosen the skins, then peel, remove the seeds and slice before adding them to the salad.
What dressing works best for green lentil salad with roasted pepper?
A lemon and olive-oil dressing works especially well with green lentil salad with roasted pepper. Whisk it with Dijon mustard, salt and black pepper for extra tang; add the dressing gradually so the lentils are coated without becoming soggy.
Can you freeze green lentil salad with roasted pepper?
You can freeze the cooked lentils and roasted peppers, but freezing the fully dressed salad is not ideal because fresh herbs and onion lose their texture. Freeze the lentil-pepper mixture in an airtight container and add dressing and herbs after thawing.
Is green lentil salad with roasted pepper good for meal prep?
Yes, green lentil salad with roasted pepper works well for meal prep because cooked lentils keep their shape and absorb the dressing. Store it chilled in a sealed container, and pack delicate herbs separately if you want them to stay fresh.
What can you use instead of green lentils in green lentil salad with roasted pepper?
Brown lentils are the closest substitute in green lentil salad with roasted pepper because they also hold their shape when cooked. Avoid red lentils, which soften quickly and are better suited to soups or purées than a textured salad.
Is green lentil salad with roasted pepper filling enough for lunch?
Yes, green lentil salad with roasted pepper can make a satisfying lunch on its own, especially when served in a generous portion. Add leafy greens or a side of bread if you want a larger meal, or pair it with soup.
Green lentil salad with roasted pepper Vitamins & Minerals
Vitamins
Folate
201.6µg · 50% DV
Vitamin C
33.3mg · 37% DV
B1
0.29mg · 24% DV
B6
0.32mg · 19% DV
Minerals
Copper
0.52mg · 58% DV
Manganese
0.94mg · 41% DV
Phosphorus
256mg · 37% DV
Iron
4.41mg · 25% DV
Potassium ⭐
572mg · 17% DV
Sodium
333mg · 14% DV
Green lentil salad with roasted pepper Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Green lentil salad with roasted pepper
To burn the 238 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 Green lentil salad with roasted pepper?
Green lentil salad with roasted pepper brings tender, earthy lentils together with sweet, smoky roasted pepper. It is a Turkish-style home-cooked salad, often dressed with olive oil and lemon and made more aromatic with additions such as onion or fresh herbs.
The lentils are best when they hold their shape, giving the salad a pleasantly firm bite against the soft pepper. Serve it at room temperature as a light main, a side dish, or part of a mezze-style spread; it also pairs well with grilled vegetables. Its lentils provide plant protein and fibre, making it more sustaining than a leafy salad. For a lighter dressing, use lemon generously and keep the oil modest.
How Nutritious Is Green lentil salad with roasted pepper?
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 Green lentil salad with roasted pepper 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 with roasted pepper Contain Allergens?
No known major allergens
Which Diets Is Green lentil salad with roasted pepper 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 with roasted pepper Fat Profile
SATURATED
0.86g
MONOUNSATURATED
3.64g
POLYUNSATURATED
1.22g
Omega 6:3 ratio 12.4:1
Above the ideal 4:1 (12.4:1).
Compare Green lentil salad with roasted pepper
Foods Similar to Green lentil salad with roasted pepper
Have another question about Green lentil salad with roasted pepper?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.