Lentil, bean and kale salad

Name: Lentil, bean and kale salad
Prep time: 12 h
Cook time: 1 h
Total time: 13 h
Cuisine: Mediterranean
Ingredients: 100g/3½oz dried brown, green or red lentils (or use tinned); 100g/3½oz dried black-eyed or haricot beans; 8 sun-dried tomatoes, roughly chopped; handful green or black olives from a jar, roughly chopped; handful fresh flatleaf parsley, torn (or other soft herb, such as mint); 80g/3oz kale, stalks removed and chopped (or other leafy greens, such as spinach or spring greens); 1 large garlic clove, crushed or grated; 1 fresh red chilli, deseeded and finely chopped (or 1 tsp chilli powder); 130ml/4½fl oz olive oil; 1 lemon, zest and juice

3 steps

Prep:12hCook:1h

A simple, summery salad made with store cupboard ingredients. You can always swap the dried ingredients for tinned or jarred ingredients for fresh, if you have them.

Updated at: Thu, 17 Aug 2023 01:11:11 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories459.7 kcal (23%)

Total Fat34.8 g (50%)

Carbs30.6 g (12%)

Sugars6.1 g (7%)

Protein10.6 g (21%)

Sodium170.4 mg (9%)

Fiber6.9 g (25%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

100gdried brown lentils

or red, or use tinned

100gdried black-eyed beans

or black, from a jar, roughly chopped

fresh flatleaf parsley

torn, or other soft herb, such as mint

80gkale

stalks removed and chopped, or other leafy greens, such as spinach or spring greens

1garlic clove

large, crushed or grated

1fresh red chilli

deseeded and finely chopped

130mlolive oil

1lemon

zest and juice

Instructions

Step 1

Soak the lentils and beans overnight, or for at least 8 hours. Rinse the lentils and beans and put into a saucepan of cold water. Bring to the boil and cook for 10 minutes, removing any scum that comes to the surface. Reduce to a simmer and cook for 30 minutes, or until tender. Drain and rinse. (Skip this step if using tinned lentils, just warm them through in a saucepan with a splash of water.)

Step 2

To make the dressing, put all the ingredients into a lidded jar and shake vigorously until combined. Taste and adjust with more lemon, if needed. Put into a saucepan and warm over a low heat.

Step 3

Toss the beans and lentils with the remaining salad ingredients. Drizzle over the dressing to taste and serve.

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