Vegan Lentil Salad
"With the rising prices of meat and my pocket book getting smaller and smaller, I have started to experiment with lentils and beans. It's cheap, easy, flavorful, and packed full of protein. Please note the dressing is to my taste so I would suggest tasting as you go. I have also substituted the vinegar with lime juice and the parsley with cilantro for a different flavor. Just play with whatever ingredients you have in the pantry!"
Estimated Nutrition (whole recipe, rough)
Counts 7 of 9 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 7 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Green Lentil | not in our table | 0 |
| Red Kidney Bean | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1/2 pound French green lentils, rinsed and drains
- 1 (15.25 ounce) can low-sodium corn, drained
- 1 (15 ounce) can dark red kidney beans, drained
- 1 bunch Italian parsley, chopped
- 1/2 cup olive oil
- 1/2 cup red wine vinegar
- 3 tablespoons raw sugar
- salt and ground black pepper to taste