Curried Lentil, Kale & Broccoli Salad

  1. Nutrition
  2. Recipes
Prep 15 minutes Cooking 0 Hour-20 Minute Average 4 servings

Ingredients

Amount Ingredient
1/8 cups Olive Oil, Extra Virgin
0.5 large Onion, finely chopped
3 cloves Garlic clove
1 tablespoon Ginger, grated
1 tablespoon Curry Powder
1 quarts Broccoli, Flower Clusters
2 quarts, loosely packed Kale leaves, chopped
1/8 cups Water
2 cups Green Lentils, cooked
0.5 lemon yields Lemon juice, from half a lemon
4 large Eggs
0.25 tsp Sea Salt, Fine
, ground Pepper

Steps

1 Heat 1 tbsp. of the olive oil in a large skillet over medium heat.
2 Add the onion and saute until translucent (about 5 minutes).
3 Add the garlic, ginger and curry powder and saute for another minute.
4 Add the broccoli and water. Saute until bright green (about 5 -8 minutes).
5 Add the kale and the lentils. Stir just until wilted then remove from heat.
6 Stir in lemon juice and season with sea salt and pepper to taste.
7 Taste and add more curry powder, sea salt and pepper if you desire.
8 Heat a frying pan over medium heat. Add 1 tbsp. of olive oil and brush around the pan for non-stick.
9 Fry eggs (one or two at a time gives the best results) and season with a bit of sea salt and pepper.
10 Ladle salad into bow's and top with a fried egg. Enjoy it while it's hot!

If you have broccolini (a variant of broccoli), you can use that.
More protein? Serve with quinoa.
More carbs? Serve with brown rice.
No Eggs? Top with protein of choice.

Nutrition

Dairy Fee Gluten Free High Fiber Low Sugar Soups, Salads, Dressings Vegan Vegetarian
Nutrient Per Serving RDA%
Proximates
Calories (Energy) 295.62 kcal 10%
Protein 19.11 g 38%
Total lipid (fat) 12.74 g 20%
Carbohydrate, by difference 29.95 g 10%
Fiber, total dietary 11.06 g 44%
Sugars, total 4.74 g  
Minerals
Calcium, Ca 138.73 mg 14%
Iron, Fe 5.37 mg 30%
Sodium, Na 288.52 mg 12%
Vitamins
Vitamin C, total ascorbic acid 110.54 mg 184%
Vitamin B-12 0.45 µg 7%
Vitamin A, RAE 240.04 µg  
Vitamin E (alpha-tocopherol) 1.15 mg 6%
Vitamin D 41 IU 10%
Lipids
Fatty acids, total monounsaturated 6.93 g  
Fatty acids, total polyunsaturated 2.37 g  
Fatty acids, total trans 0.02 g  
Cholesterol 186 mg 62%
Calories 296
% Daily Value*
Total Fat 13g 20%
Saturated Fat 3g 14%
Trans Fat 0g  
Cholesterol 186mg 62%
Sodium 289mg 12%
Total Carbohydrate 30g 10%
Dietary Fibers 11g 44%
Sugars 5g  
Protein 19g 38%
Vitamin D 1µg  
Calcium 139mg 14%
Iron 5mg 30%
Potassium 873mg 25%
Nutrient Per Serving RDA%
Proximates
Water 230.46 g 12%
Calories (Energy) 295.62 kcal 10%
Energy 988.76 kJ  
Protein 19.11 g 38%
Total lipid (fat) 12.74 g 20%
Ash 2.79 g  
Carbohydrate, by difference 29.95 g 10%
Fiber, total dietary 11.06 g 44%
Sugars, total 4.74 g  
Sucrose 0.21 g  
Glucose (dextrose) 0.61 g  
Fructose 0.31 g  
Lactose 0 g  
Maltose 0 g  
Galactose 0 g  
Starch 0 g  
Minerals
Calcium, Ca 138.73 mg 14%
Iron, Fe 5.37 mg 30%
Magnesium, Mg 78.19 mg 20%
Phosphorus, P 363.6 mg 52%
Potassium, K 872.89 mg 25%
Sodium, Na 288.52 mg 12%
Zinc, Zn 2.43 mg 16%
Copper, Cu 0.82 mg 41%
Manganese, Mn 0.96 mg  
Selenium, Se 20.98 µg 30%
Fluoride, F 6.07 µg  
Vitamins
Vitamin C, total ascorbic acid 110.54 mg 184%
Thiamin 0.28 mg  
Riboflavin 0.44 mg  
Niacin 1.92 mg  
Pantothenic acid 1.86 mg  
Vitamin B-6 0.52 mg 26%
Folate, total 303.24 µg  
Folic acid 0 µg  
Folate, food 303.24 µg  
Folate, DFE 303.24 µg  
Choline, total 181.95 mg 36%
Betaine 0.18 mg  
Vitamin B-12 0.45 µg 7%
Vitamin B-12, added 0 µg  
Vitamin A, RAE 240.04 µg  
Retinol 80 µg  
Carotene, beta 1902.4 µg  
Carotene, alpha 17.3 µg  
Cryptoxanthin, beta 30.7 µg  
Vitamin A, IU 5606.44 IU 112%
Lycopene 0.03 µg  
Lutein + zeaxanthin 2877.52 µg  
Vitamin E (alpha-tocopherol) 1.15 mg 6%
Vitamin E, added 0 mg  
Tocopherol, beta 0.01 mg  
Tocopherol, gamma 0.26 mg  
Tocopherol, delta 0.03 mg  
Tocotrienol, alpha 0.01 mg  
Tocotrienol, beta 0 mg  
Tocotrienol, gamma 0 mg  
Tocotrienol, delta 0 mg  
Vitamin D (D2 + D3) 1 µg  
Vitamin D3 (cholecalciferol) 1 µg  
Vitamin D 41 IU 10%
Vitamin K (phylloquinone) 227.72 µg 0%
Dihydrophylloquinone 0 µg  
Lipids
Fatty acids, total saturated 2.7 g 14%
4:0 0 g  
6:0 0 g  
8:0 0 g  
10:0 0 g  
12:0 0 g  
13:0 0 g  
14:0 0.02 g  
15:0 0 g  
16:0 1.23 g  
17:0 0.01 g  
18:0 0.42 g  
20:0 0 g  
22:0 0 g  
24:0 0 g  
Fatty acids, total monounsaturated 6.93 g  
14:1 0 g  
15:1 0 g  
16:1 undifferentiated 0.1 g  
16:1 c 0.1 g  
16:1 t 0 g  
17:1 0.01 g  
18:1 undifferentiated 1.8 g  
18:1 c 1.7 g  
18:1 t 0.01 g  
20:1 0.02 g  
22:1 undifferentiated 0 g  
22:1 c 0 g  
22:1 t 0 g  
24:1 c 0 g  
Fatty acids, total polyunsaturated 2.37 g  
18:2 undifferentiated 1 g  
18:2 n-6 c,c 0.77 g  
18:2 CLAs 0.01 g  
18:2 t not further defined 0.01 g  
18:3 undifferentiated 0.21 g  
18:3 n-3 c,c,c (ALA) 0.02 g  
18:3 n-6 c,c,c 0.01 g  
18:4 0 g  
20:2 n-6 c,c 0.01 g  
20:3 undifferentiated 0.01 g  
20:3 n-3 0 g  
20:3 n-6 0.01 g  
20:4 undifferentiated 0.09 g  
20:5 n-3 (EPA) 0 g  
22:4 0.01 g  
22:5 n-3 (DPA) 0 g  
22:6 n-3 (DHA) 0.03 g  
Fatty acids, total trans 0.02 g  
Fatty acids, total trans-monoenoic 0.01 g  
Fatty acids, total trans-polyenoic 0 g  
Cholesterol 186 mg 62%
Phytosterols 3.17 mg  
Amino Acids
Tryptophan 0.19 g  
Threonine 0.67 g  
Isoleucine 0.81 g  
Leucine 1.3 g  
Lysine 1.19 g  
Methionine 0.29 g  
Cystine 0.27 g  
Phenylalanine 0.85 g  
Tyrosine 0.54 g  
Valine 0.98 g  
Arginine 1.24 g  
Histidine 0.45 g  
Alanine 0.83 g  
Aspartic acid 1.84 g  
Glutamic acid 2.56 g  
Glycine 0.66 g  
Proline 0.72 g  
Serine 0.98 g  
Hydroxyproline 0 g  
Other
Alcohol, ethyl 0 g  
Caffeine 0 mg  
Theobromine 0 mg