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Diabetes Bites Newsletter

Curated Recipes with Nutritional Values for Type 1 & Type 2 Diabetes

Warm Lentil & Kale Winter Salad – Vegan

Original Recipe: Nutriciously.com

INGREDIENTS:

  • 1 cup dry bulgur (140 g)
  • 1 cup green lentils (200 g), cooked
  • 3 cups red cabbage (200 g), shredded
  • 2 tbsp mustard
  • 1 tbsp soy sauce
  • 2 cups kale (40 g), thinly sliced
  • 2 tbsp lemon juice
  • 2 medium carrots, thinly sliced
  • 1 red onion, thinly sliced
  • ½ cup parsley (14 g), roughly chopped
  • ½ cup pomegranate seeds (85 g)
  • 1 tablespoon hemp seeds
  • Salt and pepper to taste
  • Tahini (optional)

    DIRECTIONS:

        1. Preheat your oven to 350° F (180° C) and line a baking sheet with parchment paper.
        2. Cook bulgur according to package directions. Once the bulgur is done, stir in the cooked green lentils and season with salt and pepper to taste. Cover with a lid and keep warm.
        3. In the meantime, toss the red cabbage with mustard, soy sauce, and a good pinch of salt and pepper. Transfer to your prepared baking sheet and arrange in a single layer, then roast for 10-15 minutes until the cabbage is tender.
        4. While the cabbage is in the oven, add the sliced kale to a large salad bowl and top with lemon juice and salt. Gently massage the kale until it starts to wilt slightly.
        5. Add in the carrots, red onion, and parsley to the kale in the bowl, then toss to combine.
        6. Once the bulgur and cabbage are done, transfer them to the bowl and mix well with a spoon.
        7. Top your warm lentil and kale winter salad with pomegranate seeds and hemp seeds. Drizzle with runny tahini if you like, then serve immediately and enjoy warm!

        PRO-TIPS:

        • This warm lentil kale salad works with lots of different dressings; you can enjoy it as written in the recipe or add any vinaigrette, tahini, etc.
        • If you have any pre-cooked grains, just use them instead of the dry bulgur.
        • To save some time, you can skip the roasting of the cabbage and just add it uncooked.
        • Feel free to bump up the calorie and fat content by adding olive oil to the cabbage or kale and top the salad with pecans or walnuts!
        • Nutrition information has automatically been calculated without any tahini.
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