Further Food Nutritionist Commentary:

Broccoli, kale and Brussels sprouts are a trifecta of supremely healthful cruciferous vegetables all belonging to the Brassica oleracea family. Together, these leafy green vegetables are an excellent source of a multitude of nutrients, including vitamin K, iron, calcium, and folate. With powerful antioxidant and anti-inflammatory properties, these vegetables have been shown to demonstrate anti-carcinogenic activity. Lentils are rich in folate and dietary fiber, which are essential for amino acid metabolism and gut health respectively. All in all, this salad is a nutritional powerhouse.

By Ryan Warren, Nutritionist

Spicy Lentil Salad with a Trifecta of Broccoli, Kale and Brussels Sprouts

  • Prep Time: 5 min
  • Cook Time: 15 min
  • Servings: 2

Ingredients

Salad:
1 tablespoon lemon olive oil
1 tablespoon crushed garlic (divided)
1/2 cup broccoli
1/2 cup Brussels sprouts
4-5 cups fresh kale, chopped

1/4 cup water
1 cup cooked lentils
1 tablespoon soy sauce/tamari
salt and pepper to taste

Dressing:
2 tablespoons tahini
1 tablespoon sriracha
Chipotle powder to taste

Instructions

  1. In a medium pan, heat lemon olive oil and half of the garlic.
  2. Add broccoli and Brussels and cook until al dente.
  3. Add kale and water to the pan.
  4. Cover with lid to steam kale for about 2 minutes.
  5. Stir to toss kale and other veggies together and allow to cook a few more minutes.
  6. Season with salt and pepper, to taste.
  7. Reduce heat.
  8. In a separate pan, add soy sauce and remaining garlic.
  9. Add lentils and allow to heat through.
  10. Meanwhile, mix tahini, sriracha, and chipotle powder in a small bowl.
  11. Combine all ingredients on a large plate and enjoy!
In a medium pan, heat lemon olive oil and half of the garlic. Add broccoli and Brussels and cook until al dente. Add kale and water to the pan. Cover with lid to steam kale for about 2 minutes. Stir to toss kale and other veggies together and allow to cook a few more minutes. Season with salt and pepper, to taste. Reduce heat. In a separate pan, add soy sauce and remaining garlic. Add lentils and allow to heat through. Meanwhile, mix tahini, sriracha, and chipotle powder in a small bowl. Combine all ingredients on a large plate and enjoy!

Nutrition Information

Per Serving:  Calories: 404; Total Fat: 19g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Polyunsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 938mg; Potassium: 2111mg; Carbohydrate: 47g; Fiber: 16g; Sugar: 5g; Protein: 20g


Nutrition Bonus:   Iron:42%; Calcium: 27%; Vit A: 509%; Vit C: 412%

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