Chilled Lentil Salad
Chilled Lentil Salad combines earthy brown lentils with sweet roasted garlic, juicy grape tomatoes, and bright parsley for a refreshing balance of flavors. A tangy balsamic and olive oil dressing ties everything together, with green onions adding a crisp bite. Serve it as a make-ahead lunch, a light dinner, or a vibrant side for picnics and potlucks.
- Prep30 mins
- Cook30 mins
- Serves12
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Chilled Lentil Salad, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 62 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 36 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 100 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 86
- Heart Health
- 60
- Metabolic
- 50
- Digestive
- 43
- Inflammatory
- 47
- Performance
- 63
- General Wellness
- 1
Preheat the oven to 400 degrees F (200 degrees C).
- 2
Peel the outer skins from the garlic bulbs and cut about 1/4 inch off the top of each bulb to expose the cloves; place each bulb on a piece of aluminum foil, drizzle each with about 1/2 teaspoon olive oil, and wrap the bulbs in the foil. Place the wrapped bulbs in a baking dish.
- 3
Bake the garlic in the preheated oven until soft, about 30 minutes. Let the bulbs cool.
- 4
Place the lentils in a 5-quart pot and cover with water; bring to a boil. Reduce the heat to medium-low and simmer until the lentils are tender but not mushy, about 15 minutes; stir occasionally. Drain the lentils in a fine-mesh strainer and rinse with cold water to cool; drain again.
- 5
Break the garlic bulbs apart and squeeze the cloves to release the cooked garlic. Place the garlic in a large salad bowl and add the grape tomatoes, parsley, and green onions. Whisk the balsamic vinegar with 1/4 cup olive oil, salt, and black pepper in a small bowl. Fold the lentils into the tomato mixture and pour the dressing over the salad; gently toss to coat. Keep refrigerated until serving time.
- Calories 89.42 kcal Low Source 4%
- Protein 3.77 g Low Source 8%
- Carbohydrate 18.54 g 7%
- Total Fat 0.73 g Low Source 1%
- Saturated Fat 0.08 g Low Source 0%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.0 mg Low Source 0%
- Sodium 15.51 mg Low Source 1%
- Dietary Fiber 6.52 g Good Source 23%
- Total Sugars 4.42 g --
- Added Sugars 3.31 g Moderate 7%
- Calcium 39.53 mg Low Source 3%
- Iron 1.61 mg Low Source 9%
- Potassium 211.41 mg Low Source 5%
- Vitamin A 21.8 mcg Low Source 2%
- Vitamin C 20.06 mg Good Source 22%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Tomatoes 🍅
- Garlic 🧄
- Onions 🧅
About This Recipe
Chilled Lentil Salad is made with 9 ingredients and serves 12. It takes about 1 hr and is rated easy. Key ingredients include Balsamic Vinegar, Fresh Parsley, Garlic, and Grape Tomato. Each serving provides about 89.42 kcal, and is a good source of fiber.
Recipe Questions
- What is Chilled Lentil Salad made of?
- The main ingredients are Balsamic Vinegar, Fresh Parsley, Garlic, Grape Tomato, Green Onion. The full list of 9 is above.
- How long does it take to make Chilled Lentil Salad?
- About 1 hr in total: 30 mins to prepare and 30 mins to cook.
- How many calories are in one serving?
- One serving provides about 89.42 kcal. The full nutrition breakdown is above.
- Is Chilled Lentil Salad easy to make?
- This recipe is rated easy, with 9 ingredients and 5 steps.
- Is Chilled Lentil Salad healthy?
- Chilled Lentil Salad has an easyChef Pro health score of 63/100. Per serving, it provides 89.42 calories and 3.77 g of protein, or 8% of the Daily Value. It is a good source of dietary fiber and vitamin C. Worth noting per serving: added sugars at 3.31 g (7% of the Daily Value). It contains Tomatoes, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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