How many calories are in Lentil Salad with Tomato, Onion, Cucumber and Cheese?
Lentil Salad with Tomato, Onion, Cucumber and Cheese has about 444 calories per serving based on the current ingredient list and serving size on this page.
InternationalSaladsVegetarianGluten FreeHigh ProteinHigh FiberQuick Meals30 Minute MealsFat Loss FriendlyPost-Workout MealsBalanced Meals
Lentil Salad with Tomato, Onion, Cucumber and Cheese
Lentil Salad with Tomato, Onion, Cucumber and Cheese is a Salads international recipe with 444 calories per serving, nutrition details, and step-by-step preparation guidance.
Calories
444 kcal
Total Time
10 min
Servings
1
Protein
50.7 g
About This Recipe
The story behind Lentil Salad with Tomato, Onion, Cucumber and Cheese
Lentil Salad with Tomato, Onion, Cucumber and Cheese is a salads recipe with broad, cross-cultural appeal rather than roots in a single national cuisine. Dishes like this travel easily between kitchens and regions, picking up local ingredients and techniques along the way, which is why you will find so many variations built around lentils, tomato, and cucumber.
Like most enduring salads recipes, this one is less about a rigid formula and more about balance. The version on this page is written for 1 serving and lands at roughly 444 calories each, so you can see exactly how it fits your day before you start cooking.
Plan for about 10 minutes from start to finish. The steps below keep the method approachable for a home cook while staying close to the flavors that make Lentil Salad with Tomato, Onion, Cucumber and Cheese worth coming back to.
Ingredients
- Lentils3/4 cup (150 g)
- Tomato1 count (130 g)
- Cucumber3/4 cup (90 g)
- Onion6 ring (30 g)
- Cheese2 slice (50 g)
- Olive Oil1 teaspoon (5 ml)
- Lemon Juice1 tablespoon (15 g)
Instructions
- 1
Step 1
For this recipe you need cooked lentils.
- 2
Step 2
Dice the tomato and cucumber.
- 3
Step 3
Cut the cheese into strips or crumble if desired. You can use any white cheese you prefer, such as mozzarella, feta, ricotta or cottage cheese.
- 4
Step 4
Place all the ingredients in a bowl, mix well and season with olive oil, lemon juice and salt and pepper to taste.
- 5
Step 5
Optional: Add chopped cilantro, a pinch of garlic powder and a little mustard.
Nutrition Snapshot
Macros and micros at a glance
68/ 100
Forkd Score · Strong
This recipe scores well for protein density and fiber density relative to its per-serving calories.
Calories
444
Protein
50.7g
Carbs
107.8g
Fat
23.7g
Fiber
18.2g
Micronutrients
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Vegetarian
Yes
Vegan
No
Gluten Free
Yes
Dairy Free
No
Allergens
MilkTree NutGluten
Meal Prep and Storage
Make it easier to prep ahead
Lentil Salad with Tomato, Onion, Cucumber and Cheese can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
Frequently Asked Questions
Common questions about Lentil Salad with Tomato, Onion, Cucumber and Cheese
How long does Lentil Salad with Tomato, Onion, Cucumber and Cheese take to make?
Lentil Salad with Tomato, Onion, Cucumber and Cheese takes about 10 minutes from start to finish. That is roughly about 10 minutes of prep. Actual times vary with your equipment and how much you prep in advance.
What ingredients can I substitute in Lentil Salad with Tomato, Onion, Cucumber and Cheese?
Most ingredients in Lentil Salad with Tomato, Onion, Cucumber and Cheese can be swapped for what you have on hand. Keep substitutions in the same role, trade one vegetable for another, one starch for another, or a protein for a similar protein, so cooking times and texture stay close. For dietary needs you can use a plant-based version of Cheese. Larger swaps will shift the calories and macros shown on this page.
How should I store leftover Lentil Salad with Tomato, Onion, Cucumber and Cheese?
Lentil Salad with Tomato, Onion, Cucumber and Cheese can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used. Let it cool before sealing, and keep it refrigerated rather than at room temperature.
Can I freeze Lentil Salad with Tomato, Onion, Cucumber and Cheese?
Lentil Salad with Tomato, Onion, Cucumber and Cheese is best enjoyed fresh and does not freeze well, since its texture changes once thawed. Keep it in the fridge and eat it within a day or two instead.
How do I reheat Lentil Salad with Tomato, Onion, Cucumber and Cheese?
Lentil Salad with Tomato, Onion, Cucumber and Cheese is usually served cold or at room temperature, so it rarely needs reheating. If you prefer it warm, heat it gently and briefly so it does not overcook.
Can I scale Lentil Salad with Tomato, Onion, Cucumber and Cheese up or down?
Yes. Lentil Salad with Tomato, Onion, Cucumber and Cheese is written for 1 serving, and you can multiply or divide every ingredient by the same factor to scale it. Keep the ratios identical and check for doneness rather than watching the clock, since cooking times change only slightly. The calories and macros above are per serving, so they stay the same when you scale evenly.
What pan or dish should I use for Lentil Salad with Tomato, Onion, Cucumber and Cheese?
A large skillet, saucepan, or sheet pan works well for Lentil Salad with Tomato, Onion, Cucumber and Cheese. Pick one big enough to hold the ingredients in a single layer so everything cooks evenly instead of steaming.
How do I know when Lentil Salad with Tomato, Onion, Cucumber and Cheese is cooked properly?
Lentil Salad with Tomato, Onion, Cucumber and Cheese is done when the ingredients are tender and heated through and the flavors have come together. Taste toward the end of cooking and adjust the seasoning before serving.
Is Lentil Salad with Tomato, Onion, Cucumber and Cheese suitable for vegetarians?
Yes. Lentil Salad with Tomato, Onion, Cucumber and Cheese is suitable for vegetarians as written.
Is Lentil Salad with Tomato, Onion, Cucumber and Cheese gluten-free?
Yes. Lentil Salad with Tomato, Onion, Cucumber and Cheese is gluten-free as written, but always double-check packaged ingredients if cross-contact matters to you.
Are there any allergen ingredients in Lentil Salad with Tomato, Onion, Cucumber and Cheese?
Yes. This recipe includes Milk, Tree Nut, and Gluten. Always review ingredient labels if you are cooking for an allergy-sensitive household.
Can I make Lentil Salad with Tomato, Onion, Cucumber and Cheese ahead of time?
Lentil Salad with Tomato, Onion, Cucumber and Cheese can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
How can I adjust Lentil Salad with Tomato, Onion, Cucumber and Cheese for my calorie or macro goals?
Lentil Salad with Tomato, Onion, Cucumber and Cheese already lands in a fairly high-protein range at about 50.7 grams per serving. To push it further, add a lean protein side or slightly increase the main protein portion.
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