Lentil & Tomato Salad

Lentils provide a robust base to this simple but nutritious salad.  

The lentils provide half the energy and the majority of the protein in this recipe, along with vitamin B5, folate, choline, copper, iron, manganese, phosphorus and zinc.

Tomato and parsley fill in the vitamins A, C and K as well as potassium.


One serve provides 395 calories, 20 g protein, 15 g fat, 36 g of net carbs and P:E = 0.4.


The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  



  • 200 g brown lentils, tinned, drained and rinsed
  • 20 g parsley, finely chopped
  • 5 cherry tomatoes, quartered
  • Zest and juice of 1 lemon
  • 2 tbsp olive oil
  • Salt and pepper


  • Mix all the ingredients together and serve
  • Optional extra: some avocado would be nice in this.

Suitable for 

Find more recipes to suit your goal.

Nutrient Optimiser

If you want to take your nutrition to the next level, we’d love you to check out Nutrient Optimiser to get your free food list and more recipes optimised for your goals.  We have designed Nutrient Optimiser to be the quickest and easiest way to optimise your nutrition at the micronutrient level.  

You can select from our database of five hundred recipes to plan your meals for the coming week to ensure you will get the nutrients you need to thrive.  Then, if you are able to track your current diet for a few days, Nutrient Optimiser will identify the foods and meals that you need to fill your macro and micronutrient gaps.