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Rainbow Lentil Salad Bowl

Difficulty Beginner
Time
Prep Time: 20 mins Total Time: 20 mins
Servings 2
Calories 300
Best Season Suitable throughout the year
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:

  • 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. 

  • Red Onion: Contains quercetin, fibre, and vitamin C. Red onions are a powerhouse for anti-inflammatory compounds. 

  • Cucumber: High in water, low in calories, provides vitamins K and C. It supports hydration and fluid balance. 

  • Lentils: Rich in protein, fibre, folate, and iron. They are a great source of plant protein, high in fibre and iron. 

  • Feta Cheese: Provides calcium, protein, and vitamin B12, that support bone and muscle health and preserve the nerve function. 

  • Dried Apricots: High in fibre, potassium, and vitamin A. They help regulate blood pressure and heart function. 

  • Sun-Dried Tomatoes: Rich in lycopene, vitamin C, and iron. Lycopene is a powerful antioxidant linked improve the overall health. 

Ingredients
  • 2 cups kale (chopped)
  • 1/4 cup red onion (sliced)
  • 1/2 cup cucumber (diced)
  • 1/2 can lentils (Edgell red lentils)
  • 1/4 cup feta cheese (crumbled)
  • 4 apricots (chopped)
  • 4 strips sun dried tomatoes (chopped)
    • Vinaigrette Dressing
  • 1 tbsp olive oil
  • 1 tbsp vinegar (or lemon juice)
  • 1 tsp dijon mustard
  • 1/2 tsp honey or maple syrup (optional)
  • salt and pepper (to taste)
Method:
  1. Kale First:

    • Chop and wash the kale thoroughly.

    • In a small bowl, make a mixture of olive oil and lemon juice.

    • Massage the olive oil and lemon juice mixture into the kale for a few minutes. This helps soften the kale.

    • Set the kale aside and let it rest for 10-15 minutes to further soften. 

  2. Prepare the Dressing:

    • In a jar, mix the ingredients for the vinaigrette: olive oil, red wine vinegar, Dijon mustard, honey (optional), salt, and pepper.

    • Shake the jar well until the dressing is smooth and well combined.

    • You can adjust the sweetness or spice level of the dressing by adding more honey or mustard based on your preference.

  3. Prepare the lentils:

    • Open the canned lentils and drain the fluid.

    • Rinse the lentils under cold water once or twice to remove any excess liquid and set them aside.

  4. Mix it all up:

    • In a large salad bowl, combine the lentils, chopped cucumber, red onion, sun-dried tomatoes, and dried apricots.

    • Add the softened kale to the bowl.

    • Pour the vinaigrette dressing over the salad and mix everything well to coat the ingredients evenly.

  5. Serve and enjoy:
    • Garnish with crumbled feta cheese and serve immediately!
Nutrition Facts

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.

Keywords: Heart and Diabetic friendly, Gluten free, Vegetarian, Mediterranean, High protein, High fibre.
Read it online: https://dietyumm.com/recipe/rainbow-lentil-salad-bowl/