InternationalSaladsVegetarianGluten FreeVeganHigh ProteinHigh FiberQuick Meals30 Minute MealsPost-Workout MealsBalanced Meals

Lentil, Tomato, Cucumber and Avocado Salad

Lentil, Tomato, Cucumber and Avocado Salad is a Salads international recipe with 489 calories per serving, nutrition details, and step-by-step preparation guidance.

Calories

489 kcal

Total Time

10 min

Servings

1

Protein

52.4 g

About This Recipe

The story behind Lentil, Tomato, Cucumber and Avocado Salad

Lentil, Tomato, Cucumber and Avocado Salad 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 489 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, Tomato, Cucumber and Avocado Salad worth coming back to.

Ingredients

  • Lentils1 cup (200 g)
  • Tomato1/2 count (65 g)
  • Cucumber1/2 cup (60 g)
  • Avocado1/2 count (120 g)
  • Lemon Juice1 tablespoon (15 g)
  • Olive Oil1 teaspoon (5 ml)

Instructions

  1. 1

    Step 1

    For this recipe you need cooked lentils.

  2. 2

    Step 2

    Slice the tomato, dice the cucumber and cut the avocado into wedges. You can use cherry tomatoes if desired.

  3. 3

    Step 3

    Make the dressing in another bowl. Mix the olive oil, lemon juice, salt and pepper to taste. Optional: Add a little mustard.

  4. 4

    Step 4

    Serve all the ingredients in a salad bowl and season with the dressing.

Nutrition Snapshot

Macros and micros at a glance

66/ 100

Forkd Score · Strong

This recipe scores well for protein density and fiber density relative to its per-serving calories.

Calories

489

Protein

52.4g

Carbs

142g

Fat

31.4g

Fiber

22.2g

Micronutrients

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Diet and Allergen Guide

Vegetarian

Yes

Vegan

Yes

Gluten Free

Yes

Dairy Free

No

Allergens

Tree NutGluten

Meal Prep and Storage

Make it easier to prep ahead

Lentil, Tomato, Cucumber and Avocado Salad 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, Tomato, Cucumber and Avocado Salad

How many calories are in Lentil, Tomato, Cucumber and Avocado Salad?

Lentil, Tomato, Cucumber and Avocado Salad has about 489 calories per serving based on the current ingredient list and serving size on this page.

How long does Lentil, Tomato, Cucumber and Avocado Salad take to make?

Lentil, Tomato, Cucumber and Avocado Salad 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, Tomato, Cucumber and Avocado Salad?

Most ingredients in Lentil, Tomato, Cucumber and Avocado Salad 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. Larger swaps will shift the calories and macros shown on this page.

How should I store leftover Lentil, Tomato, Cucumber and Avocado Salad?

Lentil, Tomato, Cucumber and Avocado Salad 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, Tomato, Cucumber and Avocado Salad?

Lentil, Tomato, Cucumber and Avocado Salad 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, Tomato, Cucumber and Avocado Salad?

Lentil, Tomato, Cucumber and Avocado Salad 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, Tomato, Cucumber and Avocado Salad up or down?

Yes. Lentil, Tomato, Cucumber and Avocado Salad 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, Tomato, Cucumber and Avocado Salad?

A large skillet, saucepan, or sheet pan works well for Lentil, Tomato, Cucumber and Avocado Salad. 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, Tomato, Cucumber and Avocado Salad is cooked properly?

Lentil, Tomato, Cucumber and Avocado Salad 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, Tomato, Cucumber and Avocado Salad suitable for vegetarians?

Yes. Lentil, Tomato, Cucumber and Avocado Salad is suitable for vegetarians as written.

Is Lentil, Tomato, Cucumber and Avocado Salad gluten-free?

Yes. Lentil, Tomato, Cucumber and Avocado Salad is gluten-free as written, but always double-check packaged ingredients if cross-contact matters to you.

Are there any allergen ingredients in Lentil, Tomato, Cucumber and Avocado Salad?

Yes. This recipe includes Tree Nut and Gluten. Always review ingredient labels if you are cooking for an allergy-sensitive household.

Can I make Lentil, Tomato, Cucumber and Avocado Salad ahead of time?

Lentil, Tomato, Cucumber and Avocado Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.

How can I adjust Lentil, Tomato, Cucumber and Avocado Salad for my calorie or macro goals?

Lentil, Tomato, Cucumber and Avocado Salad already lands in a fairly high-protein range at about 52.4 grams per serving. To push it further, add a lean protein side or slightly increase the main protein portion.

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