Skip to main content
Patient Logins
Family of four plays at the beach with coastline in background

Low-cal, nutrition-rich chilled lentil salad (video)

October 16, 2017 | Steve Tischler
lentil salad 264

Lentils may not be flashy, but they pack a lot of nutrition into a low-calorie package.

Health benefits associated with this humble legume include:

  • Lower cholesterol
  • Decreased heart disease risk
  • Stabilized blood sugar
  • Increased energy
  • Reduced weight

This chilled lentil salad recipe from Natalia Ullrich, MS, RD, of the UCI Health Weight Management Program, satisfies taste buds while being a healthy addition to any diet.


Chilled Lentil Salad

Download this recipe ›

Servings: 2

Ingredients

  • 1 cup dry lentils, washed
  • 2 cups water or low-sodium vegetable broth
  • ¼ cup chopped scallions
  • ¼  cup chopped carrots
  • 2 tablespoons red wine vinegar
  • 1 tablespoon olive oil
  • Dash salt and pepper to taste
  • 1 hard-boiled egg, sliced
  • ½ cup cherry tomatoes, halved

Directions

Cook lentils in the water (or broth) until soft, about 20 minutes. Drain liquid, put in a bowl and let cool.

Add the vinegar, oil, carrots and scallions and mix well. Add salt and pepper to taste.

Place egg slices and tomatoes on top to decorate. Serve chilled over lettuce, if desired.

Nutritional Information

Per ½ cup serving size:

  • 206 calories
  • 10 g fat
  • 29 g carbohydrates
  • 12.5 g protein
  • 340 mg sodium (much less if water is used instead of broth)
  • 8.6 g dietary fiber
  • 3.1 g sugar