Lentil, Garbanzo Bean And Tomato Salad(Low-Fat)
A refreshing, low-fat lentil and bean salad with fresh vegetables and herbs, perfect for a nutritious, filling meal or side dish for health-conscious gatherings.
Ingredients
- 3 cups water
- 1 cup lentils ⓘ
- 2 large carrots, peeled and thinly sliced ⓘ
- 1 bay leaf ⓘ
- 1 (15 oz.) can garbanzo beans, rinsed and drained ⓘ
- 1/2 basket cherry tomatoes, halved or chopped tomatoes ⓘ
- 1 cup chopped fresh parsley ⓘ
- 5 green onions, chopped ⓘ
- 1/4 cup olive oil ⓘ
- 2 heaping tablespoons lemon juice ⓘ
Instructions
- Cook lentils, carrots, and bay leaf in water for 30 minutes. Drain and transfer to a large bowl to cool.
- Mix all remaining ingredients into the cooled lentils.
- Season to taste with salt, pepper, or additional lemon juice if desired.
- Can be prepared up to four hours ahead to allow flavors to meld.
Tips & Substitutions
For added flavor, consider using vegetable broth instead of water when cooking the lentils. If you want to enhance the dish further, try adding some diced cucumbers or bell peppers for extra crunch. Fresh herbs like dill or mint can also be a delightful addition. If you're short on time, canned lentils can be a quick substitute for dried lentils, but make sure to rinse them well.
Serving Suggestions
This salad makes a great light lunch on its own or serves as a vibrant side dish alongside grilled chicken or fish. It pairs beautifully with Mediterranean recipes like Herbed Vinegar or Olive Spread With Walnuts. For a complete meal, consider serving it with whole grain pita bread or over a bed of mixed greens for added texture.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 4 days. The flavors will continue to develop as it sits. To refresh the salad, consider adding a splash of lemon juice or a drizzle of olive oil before serving. While it’s best enjoyed cold, you can also serve it at room temperature.
Nutrition & Diet Analysis (per serving)
Each serving of Lentil, Garbanzo Bean And Tomato Salad(Low-Fat) contains roughly 1268 calories, with 59g protein, 152g carbohydrates, and 62g fat. It is an excellent source of dietary fiber (254% of the Daily Value), vitamin A (235% of the Daily Value), and vitamin C (231% of the Daily Value). Note that it is relatively high in sodium, at 1081mg per serving (47% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this salad ahead of time?
Yes, this salad can be prepared up to four hours in advance, allowing the flavors to meld together beautifully. Just be sure to store it in the refrigerator until you're ready to serve.
What can I substitute for lentils?
If you don’t have lentils on hand, you can use cooked quinoa or bulgur wheat as a substitute. They will provide a similar texture and protein content, making the salad just as nutritious.
Is this recipe suitable for vegans?
Absolutely! This salad is naturally vegan, as it contains no animal products. It's a great option for those following a plant-based diet, packed with protein from the lentils and garbanzo beans.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).