Red Lentils and Kale with Miso

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Popular
Health score
100%
Red Lentils and Kale with Miso
45 min.
6
176kcal

Suggestions


Discover the vibrant flavors and nourishing benefits of our Red Lentils and Kale with Miso recipe, a delightful dish that is not only vegetarian and vegan but also gluten-free and dairy-free. Perfect for anyone looking to boost their health without sacrificing taste, this recipe boasts a perfect health score of 100, making it a popular choice among health-conscious eaters.

In just 45 minutes, you can whip up a hearty meal that serves six, with each serving containing only 176 calories. This dish is ideal for various occasions, whether you're looking for a satisfying antipasti, a light starter, or a wholesome snack. The combination of red lentils, kale, and sweet potatoes creates a rich tapestry of flavors and textures, while the addition of miso adds a unique umami depth that elevates the entire dish.

Not only is this recipe packed with protein, healthy carbohydrates, and essential nutrients, but it also features a medley of fresh ingredients like celery, garlic, and Roma tomatoes, ensuring every bite is bursting with freshness. Garnished with julienned nori and sage leaves, this dish is as visually appealing as it is delicious. Join us in creating a meal that nourishes both body and soul, and enjoy the satisfaction of serving a dish that is both healthy and incredibly tasty!

Ingredients

  •  celery stalks chopped
  •  sage leaves fresh finely chopped for garnish
  • cloves garlic chopped
  • bunch kale stemmed chopped
  • sheet nori seaweed julienned for garnish
  • cup lentils dried red rinsed
  • cups roma tomatoes chopped
  • servings salt and pepper black freshly ground
  •  sweet potatoes and into peeled chopped
  • tablespoon miso white
  •  onion yellow chopped

Equipment

  • bowl
  • sauce pan
  • ladle

Directions

  1. Place the lentils in a large saucepan and cover with 1 1/2 cups of the broth. Bring to a simmer over medium heat and cook, uncovered, until the lentils are tender, about 25 minutes. Stir in the garlic, sweet potato, celery, onion, tomatoes, and the remaining 2 1/2 cups of broth. Continue to cook, uncovered, for about 20 minutes, or until the sweet potato is tender. Stir in the miso, kale, and sage. Season to taste with salt and pepper, ladle into bowls, garnish with the nori, and serve.
  2. Reprinted with permission from The Alzheimer's Prevention Cookbook: Recipes to Boost Brain Health by Dr. Marwan Sabbagh and Beau MacMillan, © 201
  3. Published by Ten Speed Press, an imprint of the Crown Publishing Group.

Nutrition Facts

Calories176kcal
Protein22.85%
Fat5.07%
Carbs72.08%

Properties

Glycemic Index
55.77
Glycemic Load
7.63
Inflammation Score
-10
Nutrition Score
24.87478281266%

Flavonoids

Catechin
0.1mg
Naringenin
0.54mg
Apigenin
0.04mg
Luteolin
0.03mg
Isorhamnetin
6.03mg
Kaempferol
10.34mg
Myricetin
0.14mg
Quercetin
9.11mg
Gallocatechin
0.04mg

Nutrients percent of daily need

Calories:175.89kcal
8.79%
Fat:1.02g
1.57%
Saturated Fat:0.16g
0.97%
Carbohydrates:32.69g
10.9%
Net Carbohydrates:20.03g
7.28%
Sugar:5.42g
6.02%
Cholesterol:0mg
0%
Sodium:145.9mg
6.34%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.36g
20.73%
Vitamin A:8208.07IU
164.16%
Vitamin K:94.41µg
89.91%
Fiber:12.66g
50.65%
Folate:178.28µg
44.57%
Vitamin C:35.29mg
42.78%
Manganese:0.82mg
41.21%
Vitamin B1:0.36mg
24%
Copper:0.42mg
21%
Potassium:720.92mg
20.6%
Phosphorus:196.7mg
19.67%
Vitamin B6:0.38mg
19.19%
Iron:3.21mg
17.84%
Magnesium:65.8mg
16.45%
Zinc:1.89mg
12.63%
Vitamin B2:0.19mg
11.32%
Vitamin B5:1.08mg
10.81%
Calcium:101.1mg
10.11%
Vitamin B3:1.78mg
8.92%
Vitamin E:0.83mg
5.52%
Selenium:3.43µg
4.9%
Source:Epicurious