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Good Living / Salads

Black lentil salad

  • Vegetarian Diet

    Diet based on cereals, pulses, nuts, seeds, vegetables, fruits and other animal foods such as honey and eggs. Excludes meat, fish, mollusks.

  • Gluten Free Diet

    Excludes foods containing gluten, such as wheat, barley, rye and their by-products.

  • Egg Free Diet

    It is usually followed when someone is allergic to this food.

  • Nuts Free Diet

    It is usually followed when someone is allergic to nuts.

  • Low in Sugars Diet

    Limits all sources of added sugars and encourages the reduction of high-carbohydrate (high glycemic index) foods. A claim that a food can be classified as LS can be made when it contains less than 5 gr of sugars per 100 gr of solid food or 2.5 gr of sugars per 100 ml of liquid food.

Black lentil salad

Method

  • In a pot, add the lentils and fill with water so that the lentils are completely covered.
  • Transfer the pot over high heat and boil for 5 minutes. Drain the water. Fill the pot with clean water again, so that it covers the lentils, and transfer over high heat. 
  • Add the bay leaf and let the lentils boil for 30-40 minutes, at high heat, until they soften. 
  • At the same time, heat 2 tablespoons olive oil in another pot over medium heat. 
  • Finely chop the onion and cut the garlic into 1-2 mm thin slices. 
  • Sauté for 1-2 minutes until they slightly soften. 
  • Cut the zucchinis into slices and half of the slices into crescents.
  • Add the zucchinis to the pot and sauté along with the onion and the garlic.
  • Transfer the sautéed vegetables to a bowl.
  • Drain the lentils, cool them down by placing them under running water, and add them to the bowl. 
  • Finely chop the spring onions and add them to the bowl along with the remaining 2 tablespoons olive oil, the lemon juice, the feta cheese crumbled with your hands, the spinach, salt, pepper, and mix.
  • Check the seasoning and serve
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Nutritional
Chart

Nutrition information per portion

297
Calories (kcal)
15 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

14.0
Total Fat (g)
20 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

4.6
Saturated Fat (g)
23 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

23.0
Total Carbs (g)
9 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

4.2
Sugars (g)
5 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

17.0
Protein (g)
34 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

6.9
Fibre (g)
28 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

1.3
Sodium (g)
22 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*To calculate nutritional table data, we use software by Nutritics logo 917a1b6ba55874b5d139866e10c236ccff8cbaa226cb4c05ba54efca0b20cc63

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