Curried Red Lentil Kohlrabi, and Couscous Salad

Vegetarian
Vegan
Dairy Free
Very Healthy
Health score
100%
Curried Red Lentil Kohlrabi, and Couscous Salad
45 min.
8
327kcal

Suggestions


Welcome to a delightful culinary adventure with our Curried Red Lentil Kohlrabi and Couscous Salad! This vibrant and flavor-packed dish is not just a feast for the eyes, but also a nutritious option for the health-conscious eater. Perfectly suited for vegetarians and vegans alike, it bursts with an array of wholesome ingredients that are sure to tantalize your taste buds.

The star of this recipe is the humble kohlrabi, a nutrient-dense and crunchy vegetable that adds a unique texture and mild flavor to the salad. Paired with red lentils, which are packed with protein, fiber, and essential vitamins, this dish promises to keep you feeling satisfied and energized throughout your day. The addition of fresh mint and baby spinach elevates the freshness, making it a perfect light lunch or a glorious side dish for a dinner gathering.

What makes this salad truly special is the intoxicating blend of sweet curry powder and zesty white wine vinegar, which together create a dressing that ties all the components together harmoniously. With a preparation time of just 45 minutes, you can whip up this healthy masterpiece to impress family and friends or simply indulge in a wholesome meal by yourself. Each bite bursts with flavor while keeping your calorie intake in check at 327 kcal per serving. So, gather your ingredients and let’s create a dish that not only nourishes your body but also delights your palate!

Ingredients

  • ounce baby spinach 
  • ounces couscous plain
  • 1.5 tablespoons curry powder sweet
  • 0.5 cup mint leaves fresh chopped
  •  garlic clove pressed
  • cup spring onion chopped
  • 1.3 pounds kohlrabi bulb stemmed peeled thinly sliced cut into 1/3-inch dice ( 3 cups)
  • 0.7 cup olive oil extra virgin extra-virgin
  • 2.3 cups lentils red
  • 0.5 cup citrus champagne vinegar 

Equipment

  • bowl
  • sauce pan
  • whisk
  • pot

Directions

  1. Whisk white wine vinegar, curry powder,and pressed garlic in medium bowl to blend. Gradually whisk in olive oil. Season dressing to taste with salt and freshly ground pepper.
  2. Cook lentils and kohlrabi leaves in heavy large saucepan of boiling salted water until lentils are barely tender but nottoo soft, about 6 minutes.
  3. Drain; rinse under cold water to cool.
  4. Drain again.
  5. Bring 1 1/4 cups water to boil in same saucepan; remove from heat.
  6. Add 3 tablespoons dressing, sprinkle with salt, then stir in couscous. Cover pot and let stand 5 minutes.
  7. Transfer couscous tomedium bowl. Fluff couscous with fork to separate grains and cool slightly. Season to taste with salt and pepper.
  8. Meanwhile, transfer lentils to large bowl.
  9. Add 1/2 cup dressing, diced kohlrabi bulb, and chopped green onions; toss to coat. Season mixture to taste with salt and pepper.
  10. Arrange baby spinach leaves over large rimmed platter.
  11. Drizzle spinach with 2 to 3 tablespoons remaining dressing.
  12. Sprinklespinach leaves with salt and pepper. Mound lentil mixture in center of platter over spinach leaves. Stir mint into couscous.Spoon couscous around lentils and serve with remaining dressing.
  13. Per serving:486 g calories,20 g fat,13 g fiber
  14. Bon Appétit

Nutrition Facts

Calories327kcal
Protein21.81%
Fat12.59%
Carbs65.6%

Properties

Glycemic Index
26.08
Glycemic Load
14.42
Inflammation Score
-9
Nutrition Score
30.895652231963%

Flavonoids

Catechin
0.18mg
Eriodictyol
0.87mg
Hesperetin
0.29mg
Apigenin
0.17mg
Luteolin
1.43mg
Kaempferol
3.02mg
Myricetin
0.07mg
Quercetin
2.34mg
Gallocatechin
0.07mg

Nutrients percent of daily need

Calories:327.27kcal
16.36%
Fat:4.62g
7.11%
Saturated Fat:0.66g
4.11%
Carbohydrates:54.2g
18.07%
Net Carbohydrates:33.81g
12.29%
Sugar:3.27g
3.64%
Cholesterol:0mg
0%
Sodium:38.19mg
1.66%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.02g
36.03%
Vitamin K:117.36µg
111.77%
Fiber:20.38g
81.54%
Folate:305.42µg
76.36%
Vitamin C:54.83mg
66.46%
Manganese:1.22mg
60.87%
Vitamin A:1961.98IU
39.24%
Vitamin B1:0.54mg
35.96%
Phosphorus:318.7mg
31.87%
Iron:5.57mg
30.95%
Potassium:942.42mg
26.93%
Magnesium:106.97mg
26.74%
Vitamin B6:0.47mg
23.56%
Copper:0.46mg
23.11%
Zinc:2.85mg
19%
Vitamin B5:1.5mg
14.99%
Vitamin B3:2.63mg
13.15%
Vitamin E:1.78mg
11.89%
Vitamin B2:0.19mg
11.33%
Calcium:91.51mg
9.15%
Selenium:5.25µg
7.5%
Source:Epicurious