Roasted Red Pepper & French Lentil Mediterranean Salad
French green lentils are combined with roasted red peppers, crisp celery, carrots, onion, and fresh parsley for a hearty Mediterranean-style salad. A tangy vinaigrette of lemon juice, shallots, white wine vinegar, balsamic vinegar, Dijon mustard, and olive oil brings brightness and depth, making it well suited to a light lunch, picnic, or make-ahead side dish.
- Prep40 mins
- Cook20 mins
- Serves4
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Roasted Red Pepper & French Lentil Mediterranean Salad, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 57 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 13 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 91 / 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.
- 66
- Heart Health
- 49
- Metabolic
- 57
- Digestive
- 32
- Inflammatory
- 39
- Performance
- 59
- General Wellness
- 1
Preheat the oven to 425 degrees F (220 degrees C).
- 2
Toss bell pepper halves with olive oil; place on a baking sheet. Roast in the preheated oven until peppers are very soft and crisp at the edges, about 20 minutes. Set peppers aside until cool enough to handle, then dice into cubes. Transfer to a large bowl.
- 3
Meanwhile, bring cold water and lentils to a boil in a saucepan over high heat. Reduce the heat to low, add salt, cover, and simmer until lentils are just tender to the bite, about 20 minutes. Drain and cool.
- 4
Add cooled lentils to bell peppers; gently stir in celery, carrots, onion, and parsley. Season with salt and black pepper.
- 5
Place lemon juice, shallots, white wine vinegar, balsamic vinegar, Dijon mustard, and salt in a blender; blend on high for 10 seconds. Gradually add olive oil; blend until the vinaigrette is fully emulsified and smooth. Pour vinaigrette over lentils; stir gently with a wooden spoon. Taste the salad; add more vinaigrette if desired.
- Calories 478.06 kcal High 24%
- Protein 14.4 g Good Source 29%
- Carbohydrate 49.96 g 18%
- Total Fat 30.07 g High 39%
- Saturated Fat 4.21 g High 21%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.0 mg Low Source 0%
- Sodium 89.3 mg Low Source 4%
- Dietary Fiber 13.21 g Good Source 47%
- Total Sugars 13.65 g --
- Added Sugars 7.77 g Moderate 16%
- Calcium 46.05 mg Low Source 4%
- Iron 4.7 mg Good Source 26%
- Potassium 402.02 mg Low Source 9%
- Vitamin A 66.21 mcg Low Source 7%
- Vitamin C 84.43 mg Good Source 94%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Mustard
- Celery
- Onions 🧅
- Alcohol 🚫🍷
About This Recipe
Roasted Red Pepper & French Lentil Mediterranean Salad is made with 16 ingredients and serves 4. It takes about 1 hr and is rated medium. Key ingredients include Balsamic Vinegar, Black Pepper, Carrot, and Celery. Each serving provides about 478.06 kcal, and is a good source of protein.
Recipe Questions
- What is Roasted Red Pepper & French Lentil Mediterranean Salad made of?
- The main ingredients are Balsamic Vinegar, Black Pepper, Carrot, Celery, Dijon Mustard. The full list of 16 is above.
- How long does it take to make Roasted Red Pepper & French Lentil Mediterranean Salad?
- About 1 hr in total: 40 mins to prepare and 20 mins to cook.
- How many calories are in one serving?
- One serving provides about 478.06 kcal. The full nutrition breakdown is above.
- Is Roasted Red Pepper & French Lentil Mediterranean Salad easy to make?
- This recipe is rated medium, with 16 ingredients and 5 steps.
- Is Roasted Red Pepper & French Lentil Mediterranean Salad healthy?
- Roasted Red Pepper & French Lentil Mediterranean Salad has an easyChef Pro health score of 51/100. Per serving, it provides 478.06 calories and 14.4 g of protein, or 29% of the Daily Value. It is a good source of dietary fiber, iron and vitamin C. Worth noting per serving: saturated fat at 4.21 g (21% of the Daily Value) and added sugars at 7.77 g (16% of the Daily Value). It contains Citrus, Mustard, Celery, Onions and Alcohol, 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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