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Kale Lentil Sweet Potato Salad

Serves 8.


    Kale Lentil Sweet Potato Salad

    Kale? In my kids’ lunch? Sure! When you give it a good massage with dressing it becomes tender and much less bitter tasting. It also won’t go soggy like more tender greens, so it can be prepared a few days in advance. The trio of apple, sweet potato, and dried cherries adds just the right amount of sweetness along with some more nutritional firepower.


    Fast and furious

    A shredding blade of a food processor can make quick work of the raw sweet potato.


    Kale Lentil Sweet Potato Salad


    • 1 cup (250 mL) black (beluga) lentils
    • 1 Tbsp (15 mL) extra-virgin olive oil or camelina oil
    • 1 lb (450 g) sweet potato, peeled and shredded
    • 1 large or 2 small bunches curly leaf kale
    • 1 large red bell pepper, thinly sliced
    • 1 large apple, thinly sliced
    • 1/2 cup (125 mL) dried cherries
    • 1/4 cup (60 mL) extra-virgin olive oil or camelina oil
    • 1/4 cup (60 mL) raw almonds
    • 2 Tbsp (30 mL) maple syrup
    • 2 Tbsp (30 mL) cider vinegar
    • 1 shallot, chopped
    • 1 garlic clove, chopped
    • 2 tsp (10 mL) lemon zest
    • 2 tsp (10 mL) Dijon mustard
    • 1/4 tsp (1 mL) salt
    • 1/4 tsp (1 mL) ground black pepper


    Per serving:

    • calories335
    • protein11g
    • fat10g
      • saturated fat1g
      • trans fat0g
    • carbohydrates53g
      • sugars18g
      • fibre13g
    • sodium150mg



    Place lentils in medium saucepan along with 4 cups (1 L) water. Bring to a boil, reduce heat, and simmer until tender, about 20 minutes. Drain and let cool.


    Heat oil in large skillet over medium heat. Add sweet potato and cook until tender, about 5 minutes, stirring often. Remove from pan and let cool.


    Tear kale leaves into approximately 2 in (5 cm) pieces; place in large bowl.


    For dressing, place oil, almonds, maple syrup, cider vinegar, shallot, garlic, lemon zest, mustard, salt, and pepper in blender container and blend until just slightly chunky. Pour dressing over kale. With clean hands, massage kale firmly for 3 minutes, or until tender and reduced in volume.


    Add lentils, sweet potato, red bell pepper, apple, and dried cherries to bowl with kale and toss to combine.



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    Mussels with Tomato, Saffron, and Fennel

    Mussels with Tomato, Saffron, and Fennel

    B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.