Lentil and Carrot Salad with Kale

Name: Lentil and Carrot Salad with Kale
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4
Cuisine: Mediterranean
Ingredients: 1 cup Puy lentils; 3 carrots, peeled and cut into 1/4 inch rounds; 1 onion, split in half; 1 clove; 1 bay leaf; 3 cups homemade or store-bought low sodium vegetable broth; Kosher salt and freshly ground black pepper; 2 tablespoons extra-virgin olive oil, divided; 1 bunch kale, ribs removed and cut into ribbons; 1 medium clove garlic, minced (about 1 teaspoon); 2 teaspoons sherry vinegar; 1 teaspoon Dijon mustard; 1 teaspoon crushed dried rosemary; 6 cups chopped stemmed kale; 1 1/4 cups water; 2 (8-ounce) packages black lentils; 1 (15-ounce) can no-salt-added fire-roasted tomatoes, undrained; 3/4 teaspoon salt, divided; 1 (8-ounce) package silken tofu; 1/4 teaspoon ground pepper.

A hearty and nutritious Lentil and Carrot Salad with Kale, combining Puy lentils, carrots, and kale in a flavorful dressing. Perfect as a main dish or side, this salad is rich in protein, fiber, and antioxidants.

Allergens: none declared by this recipe.

Details

Author: CuisineSavvy
Cuisine: Mediterranean
Course: Main
Servings: 4
Prep Time: 15 minutes
Cook Time: 30 minutes
Diet: Vegan
Categories:#Vegan #Gluten-Free #High-Protein #Fiber-Rich

Nutritional Values

This dish is rich in plant-based protein from lentils and tofu, high in fiber, and packed with antioxidants from kale and carrots. The use of olive oil and sherry vinegar adds healthy fats and a tangy flavor, making it a balanced and nutritious meal.

Nutrient	Amount	% Daily Value
Calories	350 kcal	--
Total Fat	12 g	15%
Saturated Fat	1.5 g	8%
Cholesterol	0 mg	0%
Sodium	400 mg	17%
Total Carbohydrate	45 g	16%
Dietary Fiber	15 g	54%
Total Sugars	8 g	--
Protein	18 g	36%

Instructions

Heat 1 tablespoon olive oil in a large nonstick skillet over medium heat. Add garlic and rosemary
cook, stirring constantly, until fragrant, about 1 minute. 2. Add chopped kale
cook, stirring constantly, until bright green and slightly wilted, 2 to 3 minutes. 3. Add water, lentils, tomatoes, and 1/2 teaspoon salt
increase heat to medium-high and bring to a boil. Reduce heat to medium to maintain a simmer. Cover and cook until the lentils and kale are tender, about 7 minutes. 4. Meanwhile, heat the remaining 1 tablespoon olive oil in a medium nonstick skillet over medium heat. Add cubed silken tofu and cook until frizzled around the edges, about 4 minutes. Sprinkle with pepper and the remaining 1/4 teaspoon salt. 5. In a small bowl, whisk together sherry vinegar, Dijon mustard, and a pinch of salt and pepper. Drizzle over the lentil and kale mixture. 6. Divide the lentil mixture among 4 bowls
top each with tofu. Serve warm or at room temperature.

Lentil and Carrot Salad with Kale

A hearty and nutritious Lentil and Carrot Salad with Kale, combining Puy lentils, carrots, and kale in a flavorful dressing. Perfect as a main dish or side, this salad is rich in protein, fiber, and antioxidants.

Ingredients
[ ] 1 cup Puy lentils
[ ] 3 carrots, peeled and cut into 1/4 inch rounds
[ ] 1 onion, split in half
[ ] 1 clove
[ ] 1 bay leaf
[ ] 3 cups homemade or store-bought low sodium vegetable broth
[ ] Kosher salt and freshly ground black pepper
[ ] 2 tablespoons extra-virgin olive oil, divided
[ ] 1 bunch kale, ribs removed and cut into ribbons
[ ] 1 medium clove garlic, minced (about 1 teaspoon)
[ ] 2 teaspoons sherry vinegar
[ ] 1 teaspoon Dijon mustard
[ ] 1 teaspoon crushed dried rosemary
[ ] 6 cups chopped stemmed kale
[ ] 1 1/4 cups water
[ ] 2 (8-ounce) packages black lentils
[ ] 1 (15-ounce) can no-salt-added fire-roasted tomatoes, undrained
[ ] 3/4 teaspoon salt, divided
[ ] 1 (8-ounce) package silken tofu
[ ] 1/4 teaspoon ground pepper.

Instructions
[ ] 1. Heat 1 tablespoon olive oil in a large nonstick skillet over medium heat. Add garlic and rosemary
[ ] 2. cook, stirring constantly, until fragrant, about 1 minute.
2. Add chopped kale
[ ] 3. cook, stirring constantly, until bright green and slightly wilted, 2 to 3 minutes.
3. Add water, lentils, tomatoes, and 1/2 teaspoon salt
[ ] 4. increase heat to medium-high and bring to a boil. Reduce heat to medium to maintain a simmer. Cover and cook until the lentils and kale are tender, about 7 minutes.
4. Meanwhile, heat the remaining 1 tablespoon olive oil in a medium nonstick skillet over medium heat. Add cubed silken tofu and cook until frizzled around the edges, about 4 minutes. Sprinkle with pepper and the remaining 1/4 teaspoon salt.
5. In a small bowl, whisk together sherry vinegar, Dijon mustard, and a pinch of salt and pepper. Drizzle over the lentil and kale mixture.
6. Divide the lentil mixture among 4 bowls
[ ] 5. top each with tofu. Serve warm or at room temperature.

https://www.cuisinesavvy.com/recipe/lentil-and-carrot-salad-with-kale

External Recipes

Lentil and Carrot Salad with Kale Recipe (Health Score: 85)

HealthScore: 85

The health score reflects the high protein and fiber content, along with the use of whole, plant-based ingredients like lentils, kale, and tofu. The dish is balanced with healthy fats from olive oil and is free from processed additives.