Nourishing leafy greens with sweet accents of lentils and apples
Righteous salads rife with leafy greens are all the rage these days, but salad preparation time can be unideal if you’re short on time. If you’re looking for a ‘plate of glory’ to start off your week, then this hearty, nutrient-dense kale and lentil salad from the wildly popular cookbook, Roasting Vegetables, is for you!
Known for her radiant glow, Chi-Ling Tsai works as both a holistic-nutritionist and certified holistic chef. In her cookbook, Tsai shares with us her passion for health-promoting diet composed of mostly of whole foods, and includes recipes for a range of her scrumptious discoveries. Here, Tsai kicks off her seventh chapter with her lentil and kale salad, a recipe that includes just the right mix of ingredients for a meal that is not just delicious, but also nutritious.
Beans and leafy greens work to fulfill your protein and vegetable goals, while apple, avocado, onion, walnut, cilantro and garlic add vitamins and minerals to the equation. “Lentils and kale are a nutritious combination of protein-rich, fiber-filled ingredients,” Tsai writes, “so this salad makes a perfect dinner when paired with a small-grain pilaf.”
1 tsp olive oil
1½ cup diced onion
2 cloves garlic, minced
2 Granny Smith apples, diced
¼ cup walnut, chopped
3½ oz pack of green lentils
½ bunch kale, chopped
1½ tsp raw apple cider vinegar
¼ cup filtered water
2 Tbsp chopped cilantro
2 Tbsp fresh lemon juice
2 tsp Dijon mustard
Sea salt to taste
1-2 tsp coconut palm sugar
¼ tsp ground black pepper
• In a skillet over medium-high heat, wilt the onion with the oil.
• Add garlic and cook for 3 minutes while stirring often. Add the diced apples, walnuts, lentils, then kale into the pan.
• Stir for 1 minute, then add the vinegar and water. Turn the heat to medium-low. Mix well, cover the pan, and cook for about 12 minutes until the water is almost absorbed.
• In a small bowl, mix together the cilantro, lemon juice, Dijon mustard, salt, pepper and coconut palm sugar. Add this to the lentils and kale.
Following a healthy vegan diet is more than just a critical choice. It’s a choice to help create a world where every person can live fully and with pleasure. That will bring about a different reality. Together we can make it happen.