5 from 6 votes
Kale Lentil Salad with Lemon Dressing
Supercharge your salad game with this healthy and delicious Kale Lentil Salad. Each bite is a nutritional powerhouse and the zesty lemon dressing will keep you coming back for more!
Prep Time
18 mins
Total Time
18 mins
Servings:
4
servings
Calories:
242 kcal
Course:
Salad
Cuisine:
American, Vegetarian
Ingredients
- 14 oz lentil 1 can) delallo brand is my favorite, canned, Italian style
- 2 cups kale or 3 cups if preferred, finely chopped
- 1 cup bell pepper (I used a mix of red and green)
- ½ English cucumber seedless
- ⅓ cup red onion finely diced
- ¼ cup parsley fresh
- salt to taste
- black pepper to taste
LEMON DRESSING
- 1 lemon (zested and juiced)
- 1 clove garlic peeled, smashed, and minced, fresh
- 3 TBSP extra virgin olive oil
- 1 tsp white wine vinegar or red wine vinegar
- ¼ tsp salt sea salt
- ¼ tsp black pepper
- ⅛ tsp dried oregano leaves
Instructions
- First whisk together dressing ingredients in a large salad bowl. For the lemon, start with the juice from the entire lemon and add ¼ tsp lemon zest. Set aside remaining zest to add desired amount of additional zest at the end, to taste.
- Drain and rinse lentils.
- Wash and dry kale. Remove the center stems and finely chop the leaves into very small pieces. Add to the bowl with the dressing and lightly rub the dressing into the leaves to tenderize and flavor the kale.
- Chopping the vegetables in to small pieces will help you get a little bit of everything in each bite! Finely dice cucumber, bell pepper, red onion, kale, and parsley. Add to salad bowl and mix well.
- Taste test and add desired amount of extra lemon zest and season with additional salt and pepper to bring out extra flavor in the salad. I add a hearty pinch of each to mine. An additional spoonful of vinegar may also be added if desired.
- Additional vegetables may be added to the mix as well (see notes for a full list) simply increase dressing and seasoning to compensate and you're good to go!
- The lemon dressing can be doubled if desired and kept in an airtight container in the fridge for up to 4 days. Leftover salad can be refrigerated and enjoyed the follow day. I like to let it set out to reach room temp for 30 minutes before diving back in.
Cup of Yum
Notes
- Recipe yields 4 side salads or 2 large meal-sized salads.
- Some delicious mix-in options include crumbed feta, crispy tortilla strips, diced tomatoes, toasted chopped almonds or walnuts, pickled banana peppers, olives, shredded carrots, and chopped broccoli. Depending on what you add, you. may want to make a little extra dressing and season with additional salt and pepper.
- Nutrition Facts below are estimated using an online recipe nutrition calculator. Adjust as needed if extras are added and enjoy!
Nutrition Information
Calories
242kcal
(12%)
Carbohydrates
68g
(23%)
Protein
27g
(54%)
Fat
15g
(23%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
2g
(12%)
Monounsaturated Fat
10g
(50%)
Sodium
159mg
(7%)
Potassium
1201mg
(26%)
Fiber
33g
(132%)
Sugar
6g
(12%)
Vitamin A
2617IU
(52%)
Vitamin C
83mg
(92%)
Calcium
109mg
(11%)
Iron
8mg
(44%)
Nutrition Facts
Serving: 4 servings
Amount Per Serving
Calories 242
% Daily Value*
| Calories | 242kcal | 12% |
| Carbohydrates | 68g | 23% |
| Protein | 27g | 54% |
| Fat | 15g | 23% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 10g | 50% |
| Sodium | 159mg | 7% |
| Potassium | 1201mg | 26% |
| Fiber | 33g | 132% |
| Sugar | 6g | 12% |
| Vitamin A | 2617IU | 52% |
| Vitamin C | 83mg | 92% |
| Calcium | 109mg | 11% |
| Iron | 8mg | 44% |
* Percent Daily Values are based on a 2,000 calorie diet.