recommended by IN FORM

Lentil Kale and Avocado Salad

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Lentil Kale and Avocado Salad

Lentil Kale and Avocado Salad - A plate full of delicious flavors and vital substances

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Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
346
calories
Calories

Healthy, because

Even smarter

Nutritional values

IN FORM and the German Nutrition Society (DGE) have given this recipe the "Recommended by IN FORM" logo. This logo offers consumers guidance on a balanced diet. Only healthy recipes that meet all the specified criteria are allowed to carry this logo. For more information on the "Tested IN FORM recipes" project, click here..

Researchers are on the trail of an interesting property of maple syrup: apparently, it can fight bacteria and make antibiotics more effective. Although avocados consist of about 30 percent fat, they are among the slimmers. They contain an enzyme (lipase) that helps the body break down more fat. Kale strengthens the immune system - thanks to plenty of vitamin C!

Outside of kale season, you can use another dark green type of lettuce, such as lamb's lettuce, baby spinach, or arugula.

1 serving contains
(Percentage of daily recommendation)
Calorie346 kcal(16 %)
Protein18 g(18 %)
Fat9 g(8 %)
Carbohydrates41 g(27 %)
Sugar added1 g(4 %)
Roughage10.6 g(35 %)
Vitamin A0.7 mg(88 %)
Vitamin D0 μg(0 %)
Vitamin E3.2 mg(27 %)
Vitamin K0.7 μg(1 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.4 mg(36 %)
Niacin6.5 mg(54 %)
Vitamin B₆0.5 mg(36 %)
Folate234 μg(78 %)
Pantothenic acid1.1 mg(18 %)
Biotin8.1 μg(18 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C94 mg(99 %)
Potassium955 mg(24 %)
Calcium221 mg(22 %)
Magnesium113 mg(38 %)
Iron6.5 mg(43 %)
Iodine11 μg(6 %)
Zinc2.6 mg(33 %)
Saturated fatty acids1.3 g
Uric acid171 mg
Cholesterol75 mg

Ingredients

for
4
Ingredients
9 ozs Beluga lentil
7 ozs baby kale
3 Tbsps walnut kernels
3 Tbsps white balsamic vinegar
1 tsp Maple syrup
1 tsp sharp Mustard
salt
peppers
3 Tbsps olive oil
1 red Apple
1 lemon (juice)
1 Avocado
How healthy are the main ingredients?
olive oilkaleMustardMaple syrupsaltApple

Preparation steps

1.

Cook lentils in twice the amount of boiling water for 20-25 minutes over medium heat. Meanwhile, clean and wash kale, pluck leaves from thick leaf veins and chop. Coarsely chop walnuts. For dressing, whisk vinegar with maple syrup, mustard, salt, pepper and oil. Mix lentils with dressing and let sit for 5 minutes. Then mix in kale.

2.

Wash apple, quarter, core, cut into narrow wedges and sprinkle with half of the lemon juice. Halve avocado, pit, cut into thin slices and drizzle with remaining lemon juice. Fold avocado and apple slices into lentil and kale salad. Divide salad among plates and serve sprinkled with walnuts.