Lentil Kale and Avocado Salad
Lentil Kale and Avocado Salad - A plate full of delicious flavors and vital substances
Healthy, because
Even smarter
Nutritional values
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.
(Percentage of daily recommendation)
| Calorie | 346 cal. | (16 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 41 g | (27 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 10.6 g | (35 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.2 mg | (27 %) | ||
| Vitamin K | 0.7 μg | (1 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 6.5 mg | (54 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 234 μg | (78 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 8.1 μg | (18 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 94 mg | (99 %) | ||
| Potassium | 955 mg | (24 %) | ||
| Calcium | 221 mg | (22 %) | ||
| Magnesium | 113 mg | (38 %) | ||
| Iron | 6.5 mg | (43 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 1.3 g | |||
| Uric acid | 171 mg | |||
| Cholesterol | 75 mg |
Ingredients
- 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
Preparation steps
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.
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.
