Kale Lentil Salad

4.24.17 / Comment

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Lighten up your meals with our Kale Lentil Salad. Filled with refreshing greens, crunchy pistachios, and savory lentils, this recipe is ideal for days when you just don’t feel like heating up your kitchen. This salad is also perfect for school or work, and is a great alternative to other traditional lunch options. Plus, it’s fresh and homemade, which means that the flavors will be out of this world! And, thanks to the high fiber and protein contents, this is a recipe that will satisfy you and your family for hours on end. This salad is also vegan and naturally gluten-free, so this is one recipe that you can feel good about eating! Need more inspiration? Try pairing it with our Spinach and Mushroom Crustless Quiche, Sweet Potato and Pinto Bean Burrito, or Butternut Squash Meatloaf Muffins for a well-rounded plant-based meal.

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While this salad amazing on it’s own, it’s even better when paired with our Lemon Tahini Dressing. As many store-bought salad dressings can be expensive, it may behoove you to try and make your own. Plus, it’s beneficial to make this dressing yourself, as it slashes the added sugars and sodium levels that usually come with a store-bought alternative. In addition, research has found that excess sodium can lead to high blood pressure and cardiovascular disease (1), so this homemade option is the way to go!

Not only is this salad dressing all natural and low in sodium, but it also is enriched with tahini, which is made from toasted ground hulled sesame seeds. Traditionally, this is served as a dip on its own, or incorporated into hummus, as it has a delicate roasted sesame flavor without the sweetness common to many nut and seed butters. While it has a slightly bitter taste, it tastes phenomenal when paired with lemon juice. Plus, the tahini adds a healthy twist on the traditional salad dressing by providing iron, which is crucial to biologic functions, including respiration, energy production, DNA synthesis, and cell proliferation. When we are deficient in iron, we become anemic, which is when the body lacks oxygen due to a reduced amount of red blood cells (2). As a result, a person may be tired and short of breath. So, it’s important to make sure that we are getting adequate iron in our diets, and consuming tahini is a great way to accomplish that.

With that in mind, go ahead and try out this salad dressing–we are sure it will become love at first taste!

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Kale Lentil Salad
 
Prep time
Cook time
Total time
 
Serves: 6 servings
Ingredients
Salad:
  • 1 cup green lentils, cooked (follow package directions)
  • 5 cups kale, finely chopped
  • 1 red pepper, diced
  • ½ cup pistachios, chopped
  • ¼ cup red onions, sliced
  • ⅓ cup tahini
  • 2 tablespoons lemon juice
  • 1 tablespoon sorghum syrup or maple syrup
  • 1 clove garlic, minced
  • ⅛ teaspoon sea salt or Himalayan salt
  • ¼ cup + 1 tablespoon water
Equipment:
  • 4 quart saucepan
  • Medium size mixing bowl
  • Small size mixing bowl
Instructions
Salad:
  1. Fill a 4 quart saucepan with 3 cups of water. Add lentils, and bring to a boil. Reduce the heat to low, stir, and let simmer for 20-30 minutes until soft with a bite.
  2. When done, remove from heat and let cool. Set aside for later use.
  3. While the lentils cool, place kale, red pepper, pistachios, and red onions in a medium size mixing bowl, and combine well. Mix in the cooled lentils and set aside.
Lemon Tahini Dressing:
  1. Add tahini, lemon juice, sorghum syrup, garlic, and salt to a small bowl. Mix well. Add water and whisk until emulsified.
  2. Drizzle on top of the salad, and serve.
Notes
*You could buy pre-cooked lentils which will make this salad easier to prepare.
*Batch cook lentils for use in other recipes.
*Disclosure: Triad to Wellness has provided nutrition communication services to The Sorghum Checkoff. However, we were not compensated for this post. All opinions are our own.
Nutrition Information
Serving size: 1⅓ cups Calories: 300 calories, Fat: 13 grams, Saturated fat: 2 grams, Carbohydrates: 35 grams, Sugar: 7 grams, Sodium: 95 milligrams, Fiber: 15 grams, Protein: 15 grams, Cholesterol: 0 milligrams

 

1.  Long term effects of dietary sodium reduction on cardiovascular disease outcomes: observational follow-up of the trials of hypertension prevention. The British Medical Journal. http://www.bmj.com/content/334/7599/885?query=rft.jtitle%25253DCirculation%2526rft.stitle%25253DCirculation%2526rft.issn%25253D0009-7322%2526rft.aulast%25253DYu%2526rft.auinit1%25253DH.%252BC.%252BM.%2526rft.volume%25253D98%2526rft.issue%25253D23%2526rft.spage%25253D2621%2526rft.epage%25253D2628%2526rft.atitle%25253DSalt%252BInduces%252BMyocardial%252Band%252BRenal%252BFibrosis%252Bin%252BNormotensive%252Band%252BHypertensive%252BRats%2526rft_id%25253Dinfo%25253Adoi%25252F10.1161%25252F01.CIR.98.23.2621%2526rft_id%25253Dinfo%25253Apmid%25252F9843472%2526rft.genre%25253Darticle%2526rft_val_fmt%25253Dinfo%25253Aofi%25252Ffmt%25253Akev%25253Amtx%25253Ajournal%2526ctx_ver%25253DZ39.88-2004%2526url_ver%25253DZ39.88-2004%2526url_ctx_fmt%25253Dinfo%25253Aofi%25252Ffmt%25253Akev%25253Amtx%25253Actx

2. Iron-Deficiency Anemia. The New England Journal of Medicine. http://www.nejm.org/doi/full/10.1056/NEJMra1401038

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