Kielbasa and Lentil Salad with Warm Mustard-Fennel Dressing

Gluten Free
Dairy Free
Very Healthy
Health score
60%
Kielbasa and Lentil Salad with Warm Mustard-Fennel Dressing
45 min.
6
595kcal

Suggestions


Get ready to tantalize your taste buds with a delightful dish that perfectly balances flavor and nutrition: Kielbasa and Lentil Salad with Warm Mustard-Fennel Dressing. This unique salad combines the heartiness of lentils with the smoky goodness of kielbasa sausage, creating a satisfying meal that is both filling and healthy. Ideal for gluten-free and dairy-free diets, this dish scores a remarkable 60 on the health scale, making it a guilt-free indulgence you can enjoy any day of the week.

In just 45 minutes, you can whip up this vibrant side dish that serves six, making it perfect for family dinners or gatherings. The warm mustard-fennel dressing brings an added layer of zest, accentuating the natural flavors of the fresh vegetables and tender lentils. With every forkful, you'll experience a symphony of textures and tastes, from the crunch of crisp fennel and frisée lettuce to the satisfying chewiness of lentils.

Whether you're looking for a nourishing side to accompany your main course or a stand-alone dish that impresses, this Kielbasa and Lentil Salad is an excellent choice. Plus, with a caloric breakdown that contributes to balanced nutrition, it's a meal you can feel good about serving. Dive into this recipe and discover how delicious healthy eating can be!

Ingredients

  • 0.3 cup apple cider vinegar 
  •  carrots peeled thinly sliced
  •  celery stalks chopped
  • tablespoons dijon mustard coarse-grained
  • pound lentils dried
  • large fennel bulb with fronds, bulb and fronds chopped and reserved separately
  • heads salad leaves curly endive separated
  •  garlic clove peeled
  •  spring onion chopped
  • tablespoons olive oil 
  • teaspoons salt 
  • pound sausage smoked fully cooked thinly sliced
  • 1.5 teaspoons sugar 

Equipment

  • bowl
  • frying pan
  • paper towels
  • sauce pan
  • whisk
  • slotted spoon

Directions

  1. Place lentils, carrots and celery in heavy large saucepan.
  2. Add enough cold water to cover. Stir in salt and bring to boil. Reduce heat, cover and simmer until lentils are just tender, about 20 minutes.
  3. Drain.
  4. Transfer lentil mixture to bowl.
  5. Meanwhile, whisk vinegar, mustard and sugar in small bowl to blend; set aside.
  6. Heat 2 tablespoons oil in heavy large skillet over medium-high heat.
  7. Add kielbasa and sauté until brown, about 5 minutes. Using slotted spoon, transfer to paper towels. Cover to keep warm.
  8. Pour off any fat from skillet and discard.
  9. Add remaining 1/2 cup oil to skillet; heat over medium heat.
  10. Add garlic and stir until golden, about 2 minutes. Discard garlic.
  11. Add fennel bulb to skillet and sauté until crisp-tender, about 4 minutes.
  12. Add green onions and stir 1 minute.
  13. Whisk in vinegar mixture and bring to boil.
  14. Pour fennel mixture over lentils. Toss to coat. Season with salt and pepper.
  15. Line large shallow bowl with frisée leaves. Spoon in lentil salad. Arrange kielbasa slices atop lentils.
  16. Sprinkle with chopped fennel fronds and serve.

Nutrition Facts

Calories595kcal
Protein22.37%
Fat39.27%
Carbs38.36%

Properties

Glycemic Index
63.42
Glycemic Load
8.27
Inflammation Score
-10
Nutrition Score
44.573478118233%

Flavonoids

Catechin
0.26mg
Eriodictyol
0.42mg
Apigenin
0.62mg
Luteolin
1.62mg
Kaempferol
2.06mg
Myricetin
0.04mg
Quercetin
6.14mg
Gallocatechin
0.11mg

Nutrients percent of daily need

Calories:595.17kcal
29.76%
Fat:26.1g
40.16%
Saturated Fat:7.53g
47.06%
Carbohydrates:57.38g
19.13%
Net Carbohydrates:28.72g
10.44%
Sugar:6.43g
7.14%
Cholesterol:54.43mg
18.14%
Sodium:1394.42mg
60.63%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:33.46g
66.92%
Vitamin K:280.79µg
267.42%
Vitamin A:9649.95IU
193%
Folate:469.34µg
117.34%
Fiber:28.66g
114.65%
Manganese:1.55mg
77.45%
Vitamin B1:0.96mg
63.69%
Phosphorus:521.37mg
52.14%
Potassium:1539.41mg
43.98%
Iron:7.91mg
43.94%
Vitamin B6:0.81mg
40.41%
Zinc:5.82mg
38.8%
Vitamin C:30.82mg
37.36%
Copper:0.72mg
36.13%
Magnesium:141.31mg
35.33%
Vitamin B3:6.55mg
32.73%
Vitamin B5:3.21mg
32.07%
Vitamin E:3.39mg
22.62%
Vitamin B2:0.37mg
21.83%
Calcium:168.71mg
16.87%
Selenium:8.8µg
12.58%
Vitamin B12:0.64µg
10.71%
Vitamin D:0.98µg
6.55%
Source:Epicurious