Mediterranean Lentil & Kale Salad

Mediterranean Lentil & Kale Salad

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From: Diabetic Living Magazine

The kale and lentils in this Mediterranean-inspired salad recipe are combined with sweet red peppers and a bold garlic and dried tomato vinaigrette. To cut down on prep time, we use refrigerated steamed lentils, but offer instructions on preparing your own.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • ¼ cup red wine vinegar
  • 2 tablespoons olive oil
  • 1 tablespoon finely chopped dried tomatoes (not oil-packed)
  • 1 clove garlic, minced
  • ½ teaspoon Dijon-style mustard
  • ¼ teaspoon salt
  • ¼ teaspoon black pepper
  • 1 5-ounce package (8 cups) fresh baby kale
  • 1 9-ounce package refrigerated steamed lentils, such as Melissa's®
  • 1 cup chopped red sweet pepper
  • ¼ cup shredded Parmesan cheese ( ½ ounce)


  • Prep

  • Ready In

  1. For vinaigrette, in a large serving bowl whisk together the red wine vinegar, olive oil, chopped dried tomatoes, garlic, mustard, salt and pepper. Add kale; toss to coat. Top with lentils and sweet pepper and sprinkle with cheese.
  • Tip: To cook your own lentils, rinse and drain ¾ cup brown, French, or yellow lentils. In a medium saucepan bring 2 cups water to boiling. Stir in lentils. Return to boiling; reduce heat. Simmer, covered, 20 to 25 minutes or just until tender. Drain and cool. Store in refrigerator up to 3 days. Makes 1¾ cups.

Nutrition information

  • Serving size: 2½ cups
  • Per serving: 186 calories; 9 g fat(2 g sat); 7 g fiber; 18 g carbohydrates; 10 g protein; 82 mcg folate; 4 mg cholesterol; 3 g sugars; 3,657 IU vitamin A; 49 mg vitamin C; 216 mg calcium; 4 mg iron; 464 mg sodium; 376 mg potassium
  • Nutrition Bonus: Vitamin C (82% daily value), Vitamin A (73% dv), Calcium (22% dv), Iron (22% dv), Folate (20% dv)
  • Carbohydrate Servings: 1
  • Exchanges: 1½ fat, 1 starch, 1 vegetable

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