Curried Red Lentil Kohlrabi, and Couscous Salad

Fat 37%Carbs 48%Protein 15%
Percent Calories

1 serving of curried red lentil kohlrabi, and couscous salad contains 459 Calories. The macronutrient breakdown is 48% carbs, 37% fat, and 15% protein. This is a good source of protein (32% of your Daily Value), fiber (36% of your Daily Value), and potassium (14% of your Daily Value).

Makes
8 servings
Prep Time
35 minutes
Cook Time
45 minutes

Ingredients

Directions

  1. Press the garlic cloves.Whisk white wine vinegar, curry powder,and pressed garlic in medium bowl to blend. Gradually whisk in olive oil. Season dressing to taste with salt and freshly ground pepper.
  2. Cook lentils and kohlrabi leaves in heavy large saucepan of boiling salted water until lentils are barely tender but not too soft, about 6 minutes. Drain; rinse under cold water to cool. Drain again.
  3. Bring 1 1/4 cups water to boil in same saucepan; remove from heat. Add 3 tablespoons dressing, sprinkle with salt, then stir in couscous. Cover pot and let stand 5 minutes. Transfer couscous to medium bowl. Fluff couscous with fork to separate grains and cool slightly. Season to taste with salt and pepper.
  4. Meanwhile, transfer lentils to large bowl. Add 1/2 cup dressing, diced kohlrabi bulb, and chopped green onions; toss to coat. Season mixture to taste with salt and pepper.
  5. Arrange baby spinach leaves over large rimmed platter. Drizzle spinach with 2 to 3 tablespoons remaining dressing. Sprinkle spinach leaves with salt and pepper. Mound lentil mixture in center of platter over spinach leaves. Stir mint into couscous. Spoon couscous around lentils and serve with remaining dressing.

Nutrition Facts

For 1 serving of curried red lentil kohlrabi, and couscous salad (182g)

NutrientValue%DV
Calories459
Fats19g 24%
Saturated fats3g 13%
Trans fats0g
Cholesterol0mg 0%
Sodium23mg 1%
Carbs56g 21%
Net carbs46g
Fiber10g 36%
Sugar3g
Protein18g
Calcium68mg 7%
Iron5mg 65%
Potassium672mg 14%
Vitamin D0μg 0%
Vitamins and Minerals
Alpha carotene0μg
Beta carotene257μg
Caffeine0mg
Choline61mg 11%
Copper1mg 65%
Fluoride0μg
Folate (B9)291μg 73%
Lycopene0μg
Magnesium56mg 13%
Manganese1mg 52%
Niacin3mg 16%
Pantothenic acid2mg 31%
Phosphorus227mg 32%
Retinol0μg
Riboflavin (B2)0.2mg 14%
Selenium1μg 2%
Theobromine0mg
Thiamine1mg 44%
Vitamin A IU659IU
Vitamin A33μg 4%
Vitamin B120μg 0%
Vitamin B60.4mg 31%
Vitamin C38mg 42%
Vitamin D IU0IU
Vitamin D20μg
Vitamin D30μg
Vitamin E4mg 23%
Vitamin K54μg 45%
Zinc2mg 20%
Sugars
Sugar3g
Sucrose1g
Glucose0g
Fructose0.2g
Lactose0g
Maltose0.2g
Galactose0g
Starch27g
Fats
Saturated fats3g 13%
Monounsaturated fats13g
Polyunsaturated fats2g
Trans fats0g
Fatty Acids
Total omega 30g
Total omega 60g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine1g
Arginine1g
Aspartic acid2g
Cystine0.3g
Glutamic acid3g
Glycine1g
Histidine0.5g
Hydroxyproline0g
Isoleucine1g
Leucine1g
Lysine1g
Methionine0.1g
Phenylalanine1g
Proline1g
Serine1g
Threonine1g
Tryptophan0.2g
Tyrosine0.4g
Valine1g

Similar Foods