Curried Red Lentil Kohlrabi, and Couscous Salad
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
- Rice wine vinegar
½ cup or 119g
Directions
- 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.
- 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.
- 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.
- 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.
- 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)
Nutrient | Value | %DV |
---|---|---|
Calories | 459 | |
Fats | 19g | 24% |
Saturated fats | 3g | 13% |
Trans fats | 0g | |
Cholesterol | 0mg | 0% |
Sodium | 23mg | 1% |
Carbs | 56g | 21% |
Net carbs | 46g | |
Fiber | 10g | 36% |
Sugar | 3g | |
Protein | 18g | |
Calcium | 68mg | 7% |
Iron | 5mg | 65% |
Potassium | 672mg | 14% |
Vitamin D | 0μg | 0% |
Vitamins and Minerals | ||
Alpha carotene | 0μg | |
Beta carotene | 257μg | |
Caffeine | 0mg | |
Choline | 61mg | 11% |
Copper | 1mg | 65% |
Fluoride | 0μg | |
Folate (B9) | 291μg | 73% |
Lycopene | 0μg | |
Magnesium | 56mg | 13% |
Manganese | 1mg | 52% |
Niacin | 3mg | 16% |
Pantothenic acid | 2mg | 31% |
Phosphorus | 227mg | 32% |
Retinol | 0μg | |
Riboflavin (B2) | 0.2mg | 14% |
Selenium | 1μg | 2% |
Theobromine | 0mg | |
Thiamine | 1mg | 44% |
Vitamin A IU | 659IU | |
Vitamin A | 33μg | 4% |
Vitamin B12 | 0μg | 0% |
Vitamin B6 | 0.4mg | 31% |
Vitamin C | 38mg | 42% |
Vitamin D IU | 0IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 0μg | |
Vitamin E | 4mg | 23% |
Vitamin K | 54μg | 45% |
Zinc | 2mg | 20% |
Sugars | ||
Sugar | 3g | |
Sucrose | 1g | |
Glucose | 0g | |
Fructose | 0.2g | |
Lactose | 0g | |
Maltose | 0.2g | |
Galactose | 0g | |
Starch | 27g | |
Fats | ||
Saturated fats | 3g | 13% |
Monounsaturated fats | 13g | |
Polyunsaturated fats | 2g | |
Trans fats | 0g | |
Fatty Acids | ||
Total omega 3 | 0g | |
Total omega 6 | 0g | |
Alpha Linolenic Acid (ALA) | 0g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 1g | |
Arginine | 1g | |
Aspartic acid | 2g | |
Cystine | 0.3g | |
Glutamic acid | 3g | |
Glycine | 1g | |
Histidine | 0.5g | |
Hydroxyproline | 0g | |
Isoleucine | 1g | |
Leucine | 1g | |
Lysine | 1g | |
Methionine | 0.1g | |
Phenylalanine | 1g | |
Proline | 1g | |
Serine | 1g | |
Threonine | 1g | |
Tryptophan | 0.2g | |
Tyrosine | 0.4g | |
Valine | 1g |