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)

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

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