Rainbow Lentil Salad Bowl
Description
This vibrant and flavorful salad combines nutrient-packed kale with hearty lentils, creamy feta, and the sweet tang of dried apricots and sun-dried tomatoes. Red onion and cucumber add a fresh crunch, while the lentils bring satisfying plant-based protein. This Mediterranean-inspired salad is perfect for a light, nutritious meal.
Nutritional Benefits:
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Kale: Rich in vitamins A, C, K, calcium, and antioxidants. It boosts the immune system, protects cells against oxidative stress and also helps achieve healthy skin.
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Red Onion: Contains quercetin, fibre, and vitamin C. Red onions are a powerhouse for anti-inflammatory compounds.
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Cucumber: High in water, low in calories, provides vitamins K and C. It supports hydration and fluid balance.
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Lentils: Rich in protein, fibre, folate, and iron. They are a great source of plant protein, high in fibre and iron.
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Feta Cheese: Provides calcium, protein, and vitamin B12, that support bone and muscle health and preserve the nerve function.
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Dried Apricots: High in fibre, potassium, and vitamin A. They help regulate blood pressure and heart function.
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Sun-Dried Tomatoes: Rich in lycopene, vitamin C, and iron. Lycopene is a powerful antioxidant linked improve the overall health.
Ingredients
Vinaigrette Dressing
Method:
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Kale First:
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Chop and wash the kale thoroughly.
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In a small bowl, make a mixture of olive oil and lemon juice.
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Massage the olive oil and lemon juice mixture into the kale for a few minutes. This helps soften the kale.
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Set the kale aside and let it rest for 10-15 minutes to further soften.
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Prepare the Dressing:
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In a jar, mix the ingredients for the vinaigrette: olive oil, red wine vinegar, Dijon mustard, honey (optional), salt, and pepper.
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Shake the jar well until the dressing is smooth and well combined.
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You can adjust the sweetness or spice level of the dressing by adding more honey or mustard based on your preference.
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Prepare the lentils:
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Open the canned lentils and drain the fluid.
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Rinse the lentils under cold water once or twice to remove any excess liquid and set them aside.
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Mix it all up:
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In a large salad bowl, combine the lentils, chopped cucumber, red onion, sun-dried tomatoes, and dried apricots.
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Add the softened kale to the bowl.
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Pour the vinaigrette dressing over the salad and mix everything well to coat the ingredients evenly.
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Serve and enjoy:
- Garnish with crumbled feta cheese and serve immediately!
Servings 2
- Amount Per Serving
- Calories 300kcal
- % Daily Value *
- Total Fat 10g16%
- Total Carbohydrate 33g11%
- Dietary Fiber 8g32%
- Protein 12g24%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
