Garlic Lentils and Kale

I love the dark green leafy look and the great nutrition kale has to offer.  However, my first thought when I took a bite of raw kale was cabbage. In its raw state it taste like cabbage, which makes sense since it is from the same cruciferous family.  This is a potential problem…my husband hasn’t been a fan of cabbage ever since we lived near a cabbage field. If you have ever lived near cabbage field you know to not open your windows after harvest. 😀 Luckily, when I sliced, seasoned and cooked the kale it lost most of that cabbage taste but still retained it crunch and nutrients.

Kale (Brassica oleracea)

Kale

Kale is a cruciferous vegetable, that can lower cancer risk when it’s chopped or chewed because it releases compounds called sulforaphanes. These compounds help to eliminate carcinogens from the body.  Raw or steamed kale can bind bile acids, which can lower cholesterol levels. Another bonus is by regularly eating steamed can lower your risk of cardiovascular disease and cancer.

Kale Nutrition

0412-NOTABLE-NUTRIENTS

Kale is a good source of fiber and it’s loaded with antioxidants such as lutein, zeaxanthin, and beta-carotene.

Garlic Lentils and Kale

Garlic Lentils and Kale

  • 1 cup lentils
  • 1/2 tsp kosher salt
  • 1 tablespoons olive oil
  • 1/2  cup onion, diced
  • 4  garlic cloves, minced
  • 1 cup carrot, sliced on diagonal
  • 5 cups kale, ribs removed,  1/2 inch slices
  • 1 cup vegetable broth

Directions:

Rinse lentils and place in medium saucepan, add salt and cover with 2 inches of water. Bring to a boil then lower to a simmer, cover and cook until lentils are tender, about 20 minutes. Drain, leave in colander and set aside.

While lentils are cooking prep kale, carrots, onion and garlic.

Heat olive oil in large pan over medium high heat. Add onions and garlic, sauté until onions are translucent and garlic is fragrant. Add carrots and sauté for about 5 minutes. Add kale to pan, stir to combine.

Add broth and cover pan and reduce heat to low. Cook until kale has darken, about 5 minutes.

Add lentils to pan, heat through. Season to taste and serve.

Lentils and Kale

This dish makes for a hearty nutritious meal. I love the fresh crunch of the carrots when combined with the lentils and kale.

Sources:
http://www.environmentalnutrition.com/issues/35_4/enonfoods/Kale-Nutritional-Information_152294-1.html
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10 thoughts on “Garlic Lentils and Kale

  1. Great dish and appealing photo. I love dishes with beans and dark leafy greens. Did you ever try red kale? It is a little sweeter and less cabbagey, particularly if you get it young.

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