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“Summer of Salad” Kale, Quiona and Lentil

Kale Kale Salad Warm Lentil Salad Lentil, Kale and Quinoa Lentil, Kale, Quinoa Salad

So, the world has gone crazy for kale. Seriously crazy.

 

And rightly so. This hearty green (or purple) stuff is loaded with so much goodness it’s impossible to ignore that its curly foliage has become the most sought after veggie in the supermarket.

 

Kale is super good for you because it:

 

- contains more iron than red meat (per calorie)

- more calcium than milk

- 10% more Vitamin C than spinach

- is great for your eyes, skin, heart, weight loss, cholesterol and bone health

 

But the ingredient I really want to highlight in this recipe is the humble lentil!

 

We eat bucket loads of lentils in our home, (which is fitting because 5kg of them were recently delivered to my door from these awesome guysat Honest to Goodness Sydney). I attribute our love for the little earthy beads to the peasant style recipes we grew up eating in our family homes, recipes I’m certain were created eons ago. And although we, and I do, should always (to a certain degree) stay true to these faultless recipes that have been handed down, sometimes you just have to mix it up.

 

That’s where this recipe comes in. And there is good reason for it.

 

Eating and nutrition is all about balance. I’m sure when my grandmother used to soak and stir her lentils she wasn’t thinking of the percentage of protein per serve, whether it was going to slow or spike blood sugar levels, let alone know what a complex carbohydrate was!

 

Luckily (and sometimes unfortunately much to our own misuse) we are so well informed about nutritional value in foods and how and when we should eat to get the most out of our food.

 

So to get right into it, here are a few good reasons to be eating lentils, especially this Kale, Quinoa and Lentil Salad. Its purposefully designed to be a completely nutritionally balanced meal – absolutely free of dairy, meat or eggs (yes, vegan) that will ensure you stay satisfied and nourished.

 

1. Lentils ARE a great source of protein, but do not contain all nine essential amino acids that are required to make a complete protein.

 

2. Quinoa, on the other hand IS a complete protein, however contains much less total protein when compared to lentils and other sources of animal protein.

 

3. It is when you couple lentils WITH quinoa that you are able to create a nutritionally complete meal. That which is lacking in the complete protein of the lentils is completed by the essential amino acids of the quinoa and therefore results in a high protein plant based meal.

 

4. Mix in some greens and apple cider vinegar for improved digestion. Yes, lentils can be a little heavy on the digestive system. However, apple cider vinegar stimulates the digestive enzymes in your belly, hence making it easier for our stomachs to breakdown and digest food!

 

5. This meal is perfect for slow energy release, stabilizing healthy blood sugar levels and keeping you full! It’s because its stacked with complex carbs, heaps of fibre and alkalising ingredients!

 

KALE, QUINOA AND LENTIL SALAD

 

1 bunch kale (green or purple)

1.5 cups lentils (soaked, cooked and drained)*

1.5 cups cooked qunioa

2-3 cloves garlic, thinly sliced

extra virgin olive oil

apple cider vinegar

pink Himalayan salt

pepper

toasted slivered almonds

 

Wash and loosely tear up kale, discarding the stalks or saving them for juicing!

Place in a heated pan and cover with a lid for a few minutes until wilted.

Add in about 2 tbsp of olive oil (making sure pan is on low heat) and sliced garlic, followed by the lentils and quinoa.

Combine well and allow to sauté until heated through and fragrant.

Now add about 2-3 tablespoons (depending on your taste) of apple cider and season with salt and pepper.

Drizzle with olive oil and top with toasted almonds.

*Alternatively use organic canned lentils, rinsed well.

 



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