Kale & Lentil Salad with Pear and Roasted Walnuts
This Kale & Lentil Salad is combined with the sweet crispness of pears and the spicy kick of honeyed walnuts. Perfect as a nutritious diabetes-friendly starter or a light meal, it offers a delightful mix of textures and flavours.

- Suitable for diets:
- Gluten Free
- High-Fiber
- High-Protein
- Plant-Based
- Vegetarian
Why Diabetes Friendly?
- High in fiber: The lentils, kale, and pear provide significant amounts of dietary fiber, which is beneficial for blood sugar control as it slows the digestion of carbohydrates.
- Healthy fats: The use of olive oil and nuts adds monounsaturated and polyunsaturated fats, contributing to heart health without adversely affecting blood glucose levels.
- Complex carbohydrates: Lentils are a good source of complex carbohydrates, offering a slower release of glucose into the bloodstream, which is preferable for managing diabetes.
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Ingredients
- lentils (dry, green or brown ) ½ cup
- kale (Lacinato, shredded) 1 bunch
- hazelnuts (walnut or olive oil for massaging the kale) 2 tbsp
- radicchio (shredded) ¼ -½
- pear (sliced thinly) 1
- parmesan cheese (shaved ) 1 ounce
- walnuts ½ cup
- honey 2 tbsp
- cayenne powder pinch
- salt ⅛ tsp
- water 1 tsp
Dressing
- olive oil 2 tbsp
- hazelnut oil (or walnut oil) 2 tbsp
- sherry vinegar 3 tbsp
- honey 2 tsp
- salt ½ tsp
- pepper (ground, or to taste) 1 pinch
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Cooking Tips
- Massaging kale: To soften kale's texture and reduce its bitterness, massage it with a bit of oil until it becomes tender.
- Cooking lentils: Ensure lentils are cooked until just tender to avoid them becoming mushy in the salad.
- Preparing honeyed walnuts: Watch the walnuts closely while baking to prevent burning, as the honey can cause them to caramelize and darken quickly.
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Instructions
- For the Walnuts: Preheat oven to 350˚F. On a parchment lined cookie sheet drizzle the walnuts with the honey, cayenne, salt and water. Toss to combine and bake for 12 minutes.½ cup walnuts, 2 tbsp honey, pinch cayenne powder, ⅛ tsp salt, 1 tsp water
- Bring a small pot of water to boil, add the lentils and cook for 15 minutes. Let cool.½ cup lentils
- To a small jar, combine the olive oil, hazelnut or walnut oil, sherry vinegar, honey, salt, and pepper. Shake and set aside.2 tbsp olive oil, 2 tbsp hazelnut oil, 3 tbsp sherry vinegar, 2 tsp honey, ½ tsp salt, 1 pinch pepper
- In a large bowl, drizzle the oil over the shredded kale and massage it for 1 minute until the kale has softened. Mix in the radicchio, lentils and sliced pear and add all of the dressing, toss to combine. Transfer this mixture to a serving platter and distribute the walnuts all over the salad; do the same with the cheese.1 bunch kale, 2 tbsp hazelnuts, ¼ -½ radicchio, 1 pear, 1 ounce parmesan cheese
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FAQ
- Can I make this salad ahead of time?
Yes, you can prepare the components (lentils, walnuts, dressing) ahead of time. Combine them just before serving to maintain the freshness and crunch. - Is there a substitute for the cheese to make it vegan?
Nutritional yeast or a vegan cheese substitute can be used to mimic the savory flavour of the cheese, making the salad completely plant-based. - Can I use a different type of oil for massaging the kale?
Absolutely, while hazelnut, walnut, or olive oil are recommended for their flavors, you can use any oil that you prefer or have on hand. - How can I add more protein to this salad?
For additional protein, consider adding chickpeas, grilled tofu, or a hard-boiled egg for a non-vegan option.
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Nutrition
Per serving
Calories: 297.9kcal
Carbohydrates: 25.3g
Fiber: 7.7g
Sugar: 11.5g
Fat: 19.6g
Saturated Fat: 2.6g
Trans Fat:
Protein: 8.3g
Nutrition Facts
Kale & Lentil Salad with Pear and Roasted Walnuts
Amount per Serving
Calories
297.9
% Daily Value*
Fat
19.6
g
30
%
Saturated Fat
2.6
g
16
%
Cholesterol
4.1
mg
1
%
Sodium
339
mg
15
%
Potassium
345
mg
10
%
Carbohydrates
25.3
g
8
%
Fiber
7.7
g
32
%
Sugar
11.5
g
13
%
Protein
8.3
g
17
%
Vitamin C
22.6
mg
27
%
Vitamin D
0.02
µg
0
%
Calcium
123
mg
12
%
Iron
2.2
mg
12
%
Magnesium
51.7
mg
13
%
Zinc
1.5
mg
10
%
* Percent Daily Values are based on a 2000 calorie diet.
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