Curried Lentil, Kale & Broccolini Salad

  1. Nutrition
  2. Recipes
Prep 5 minutes Cooking 0 Hour-15 Minute Easy 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, Raw, Grated
1 tablespoon Curry Powder
2 cups Broccolini
1/8 cups Water
2 quarts, loosely packed Kale leaves, chopped
2 cups Green Lentils, cooked
0.5 lemon yields Lemon juice, from half a lemon

Steps

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

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 Vegetarian
Nutrient Per Serving RDA%
Proximates
Calories (Energy) 216.21 kcal 7%
Protein 11.7 g 23%
Total lipid (fat) 7.73 g 12%
Carbohydrate, by difference 27.4 g 9%
Fiber, total dietary 10.41 g 42%
Sugars, total 4 g  
Minerals
Calcium, Ca 86.22 mg 9%
Iron, Fe 4.04 mg 22%
Sodium, Na 65.92 mg 3%
Vitamins
Vitamin C, total ascorbic acid 59.37 mg 99%
Vitamin B-12 0 µg 0%
Vitamin A, RAE 160 µg  
Vitamin E (alpha-tocopherol) 0.62 mg 3%
Vitamin D 0 IU 0%
Lipids
Fatty acids, total monounsaturated 5.09 g  
Fatty acids, total polyunsaturated 1.29 g  
Fatty acids, total trans 0 g  
Cholesterol 0 mg 0%
Calories 216
% Daily Value*
Total Fat 8g 12%
Saturated Fat 1g 5%
Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 66mg 3%
Total Carbohydrate 27g 9%
Dietary Fibers 10g 42%
Sugars 4g  
Protein 12g 23%
Vitamin D 0µg  
Calcium 86mg 9%
Iron 4mg 22%
Potassium 571mg 16%
Nutrient Per Serving RDA%
Proximates
Water 127.98 g 6%
Calories (Energy) 216.21 kcal 7%
Energy 603.97 kJ  
Protein 11.7 g 23%
Total lipid (fat) 7.73 g 12%
Ash 1.6 g  
Carbohydrate, by difference 27.4 g 9%
Fiber, total dietary 10.41 g 42%
Sugars, total 4 g  
Sucrose 0.21 g  
Glucose (dextrose) 0.43 g  
Fructose 0.31 g  
Lactose 0 g  
Maltose 0 g  
Galactose 0 g  
Starch 0 g  
Minerals
Calcium, Ca 86.22 mg 9%
Iron, Fe 4.04 mg 22%
Magnesium, Mg 54.2 mg 14%
Phosphorus, P 217.51 mg 31%
Potassium, K 571.23 mg 16%
Sodium, Na 65.92 mg 3%
Zinc, Zn 1.5 mg 10%
Copper, Cu 0.75 mg 37%
Manganese, Mn 0.77 mg  
Selenium, Se 3.49 µg 5%
Fluoride, F 5.48 µg  
Vitamins
Vitamin C, total ascorbic acid 59.37 mg 99%
Thiamin 0.22 mg  
Riboflavin 0.12 mg  
Niacin 1.42 mg  
Pantothenic acid 0.71 mg  
Vitamin B-6 0.32 mg 16%
Folate, total 229.31 µg  
Folic acid 0 µg  
Folate, food 229.31 µg  
Folate, DFE 229.31 µg  
Choline, total 35.03 mg 7%
Betaine 0.02 mg  
Vitamin B-12 0 µg 0%
Vitamin B-12, added 0 µg  
Vitamin A, RAE 160 µg  
Retinol 0 µg  
Carotene, beta 1901.95 µg  
Carotene, alpha 17.28 µg  
Cryptoxanthin, beta 26.16 µg  
Vitamin A, IU 3455.56 IU 69%
Lycopene 0 µg  
Lutein + zeaxanthin 2625.37 µg  
Vitamin E (alpha-tocopherol) 0.62 mg 3%
Vitamin E, added 0 mg  
Tocopherol, beta 0 mg  
Tocopherol, gamma 0 mg  
Tocopherol, delta 0 mg  
Tocotrienol, alpha 0.01 mg  
Tocotrienol, beta 0 mg  
Tocotrienol, gamma 0 mg  
Tocotrienol, delta 0 mg  
Vitamin D (D2 + D3) 0 µg  
Vitamin D 0 IU 0%
Vitamin K (phylloquinone) 227.33 µg 0%
Dihydrophylloquinone 0 µg  
Lipids
Fatty acids, total saturated 1.1 g 5%
4:0 0 g  
6:0 0 g  
8:0 0 g  
10:0 0 g  
12:0 0 g  
14:0 0 g  
15:0 0 g  
16:0 0.08 g  
17:0 0 g  
18:0 0.01 g  
20:0 0 g  
22:0 0 g  
24:0 0 g  
Fatty acids, total monounsaturated 5.09 g  
14:1 0 g  
15:1 0 g  
16:1 undifferentiated 0 g  
16:1 c 0 g  
16:1 t 0 g  
17:1 0 g  
18:1 undifferentiated 0.08 g  
18:1 c 0 g  
18:1 t 0 g  
20:1 0 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 1.29 g  
18:2 undifferentiated 0.19 g  
18:2 n-6 c,c 0 g  
18:2 CLAs 0 g  
18:2 t not further defined 0 g  
18:3 undifferentiated 0.1 g  
18:3 n-3 c,c,c (ALA) 0 g  
18:3 n-6 c,c,c 0 g  
18:4 0 g  
20:2 n-6 c,c 0 g  
20:3 undifferentiated 0 g  
20:3 n-3 0 g  
20:3 n-6 0 g  
20:4 undifferentiated 0 g  
20:5 n-3 (EPA) 0 g  
22:4 0 g  
22:5 n-3 (DPA) 0 g  
22:6 n-3 (DHA) 0 g  
Fatty acids, total trans 0 g  
Fatty acids, total trans-monoenoic 0 g  
Fatty acids, total trans-polyenoic 0 g  
Cholesterol 0 mg 0%
Phytosterols 3.04 mg  
Amino Acids
Tryptophan 0.08 g  
Threonine 0.33 g  
Isoleucine 0.39 g  
Leucine 0.66 g  
Lysine 0.64 g  
Methionine 0.08 g  
Cystine 0.12 g  
Phenylalanine 0.45 g  
Tyrosine 0.24 g  
Valine 0.46 g  
Arginine 0.72 g  
Histidine 0.26 g  
Alanine 0.38 g  
Aspartic acid 1.02 g  
Glutamic acid 1.45 g  
Glycine 0.37 g  
Proline 0.38 g  
Serine 0.42 g  
Other
Alcohol, ethyl 0 g  
Caffeine 0 mg  
Theobromine 0 mg