Recipe details

Lentil and chickpea salad with feta and tahini

Legumes / Vegetables

  • chickpeas
  • lentils
  • onions
  • oil
  • lemon juice
  • cheese
  • sesame butter
  • sesame seed kernels
  • coriander leaves
  • garlic
  • coriander seed
  • cumin seed
  • salt
  • lemon peel
  • sage

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Preparation & details:

smittenkitchen.com/blog/2013/04/lentil-and-chickpea-salad-with-feta-and-tahini/

Source: Smitten Kitchen

253 recipes on HappyForks

Nutrition Facts label

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Amount per 100 g

  • Energy (calories): 268 kcal 12%
  • Protein: 10.76 g 20%
  • Fat: 13.76 g Why gray? Help 28%
  • Carbohydrates: 27.74 g 11%

Calorie breakdown

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  • Protein: 14% 38 kcal
  • Fat: 45% 120 kcal
  • Carbohydrates: 41% 111 kcal

Omega 6 : Omega 3

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1:1 20:1 18:1

lentil and chickpea salad with feta and tahini

CC BY-SA 2.0 / avlxyz

General

  • Energy

    268 kcal

    12%

  • Water

    45.86 g

    2%

Carbohydrates

  • Carbohydrate

    27.74 g

    11%

  • Fiber

    6.1 g

    24%

  • Sugars, total

    2.76 g

  • Starch

    12.86 g

Lipids

  • Total lipid (fat)

    13.76 g

    28%

  • Total polyunsaturated

    2.685 g

  • Omega 3 (n-3)

    0.125 g

    9%

  • Omega 6 (n-6)

    2.225 g

    18%

  • Total monounsaturated

    7.754 g

  • Total saturated

    2.449 g

    as low as possible

  • Total trans

    0.004 g

    as low as possible

  • Cholesterol

    4 mg

    as low as possible

Protein + aminoacids

  • Protein

    10.76 g

    20%

  • Tryptophan

    0.113 g

    35%

  • Threonine

    0.392 g

    31%

  • Isoleucine

    0.463 g

    38%

  • Leucine

    0.781 g

    29%

  • Lysine

    0.703 g

    29%

  • Methionine + Cystine

    0.277 g

    23%

  • Methionine

    0.137 g

  • Cystine

    0.14 g

  • Phenylalanine + Tyrosine

    0.836 g

    40%

  • Phenylalanine

    0.531 g

  • Tyrosine

    0.305 g

  • Valine

    0.529 g

    34%

Vitamins

  • Vitamin C

    6.1 mg

    8%

  • Folate, total

    151 µg

  • Folate, DFE

    151 µg DFE

    38%

  • Vitamin B-1 (Thiamin)

    0.323 mg

    29%

  • Vitamin B-2 (Riboflavin)

    0.138 mg

    13%

  • Vitamin B-3 (Niacin)

    1.145 mg

    8%

  • Vitamin B-5 (Pantothenic acid)

    0.676 mg

    14%

  • Vitamin B-6

    0.241 mg

    19%

  • Vitamin B-12 (Cobalamin)

    0.09 µg

    4%

  • Vitamin A

    151 IU

    6%

  • Vitamin E

    1.51 mg

    10%

  • Vitamin D

    1 IU

    0%

  • Vitamin K

    13.1 µg

    15%

  • Isoflavones, total

    0.02 mg

Minerals

  • Calcium, Ca

    81 mg

    8%

  • Magnesium, Mg

    36 mg

    12%

  • Phosphorus, P

    169 mg

    24%

  • Iron, Fe

    2.96 mg

    16%

  • Potassium, K

    290 mg

    6%

  • Sodium, Na

    226 mg

    15%

  • Zinc, Zn

    1.63 mg

    20%

  • Copper, Cu

    0.389 mg

    43%

  • Selenium, Se

    4.1 µg

    7%

  • Manganese, Mn

    0.786 mg

    44%

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Ingredients

Ingredient description Matched product
Lentils
Scant 1 cup dried green lentils, picked and rinsed over Lentils · raw - 1 cup
2 large garlic cloves, halved lengthwise Garlic · raw - 2 clove
2 fresh sage sprigs Spices · sage · ground - 0.5 tsp
2 tablespoons olive oil Oil · olive · salad or cooking - 2 tbsp
Dressing and salad
2 teaspoons coriander seeds, toasted and ground Spices · coriander seed - 2 tsp
1 teaspoon cumin seeds, toasted and ground Spices · cumin seed - 1 tsp, whole
1/2 large garlic clove Garlic · raw - 0.5 clove
Salt Salt · table - 0.25 tsp
2 tablespoons well-stirred tahini paste Seeds · sesame butter · tahini · from roasted and toasted kernels (most common type) - 2 tbsp
1/4 cup freshly squeezed lemon juice, plus more to taste Lemon juice · raw - 0.25 cup
2 tablespoons plus 2 teaspoons olive oil Oil · olive · salad or cooking - 2.6 tbsp
1 and 3/4 cups drained chickpeas (from a 15-ounce can), low sodium Chickpeas · (garbanzo beans, bengal gram) · mature seeds · canned · drained solids - 1 can drained
1/2 small preserved lemon, pith and flesh discarded, rind finely diced (optional) Lemon peel · raw - 0.5 tsp
1 very small red onion, thinly sliced into half-moons Onions · raw - 1 small
A handful of small, delicate cilantro or flat-leaf parsley sprigs Coriander (cilantro) leaves · raw - 5 sprigs
A scant 1/4 cup feta Cheese · feta - 0.25 cup, crumbled
1 and 1/2 tablespoons raw sesame seeds, toasted in a dry pan until a shade or two darker Seeds · sesame seed kernels · toasted · with salt added (decorticated) - 1.5 tbsp

Possible differences in nutritional values

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About Nutrition Facts

  • Symbol "~" means missing value.
  • Percentages next to nutrients show the proportion of daily recommended intake level of nutrients for a healthy person, whose data are included in the nearby profile.
  • Nutrition recommendations based on Dietary Reference Intake (DRI) developed by the Institute of Medicine, source.

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  • RDA (Recommended Dietary Allowances) - the daily daietary intake level of a nutrient that meet the requirements of 97.5% of healthy individuals in particular age group and gender.
  • AI (Adequate Intake) - recommended average daily nutrient intake assumed to be adequate based on approximation of observed mean nutrient intake by a group of healthy people, used when an RDA cannot be determined.
  • UL (Tolerable upper intake levels) - the highest level of daily consumption that current data have shown to cause no side effects in humans when used indefinitely without medical supervision.