Description
A vibrant and nutritious Mediterranean Kale and Lentil Salad featuring tender black lentils, finely shredded Tuscan kale, sundried tomatoes, kalamata olives, crumbled feta, fresh herbs, and a zesty red wine vinegar dressing. This hearty salad is perfect as a light lunch or a satisfying side dish, bringing together fresh flavors and a variety of textures with a healthy Mediterranean flair.
Ingredients
Scale
For the Salad:
- 1 cup black lentils, rinsed
- 2 bunches Tuscan/lacinato kale, destemmed and finely shredded
- 1 tablespoon olive oil
- Juice of 1/2 a lemon
- Pinch of salt
- 1/4 cup sundried tomatoes, finely chopped
- 1/4 cup coarsely chopped kalamata olives
- 1/3 cup finely chopped red onion
- 1/3 cup crumbled feta cheese + extra for topping
- 2 tablespoons chopped fresh mint
- 1 tablespoon chopped fresh oregano
- 1/4 cup chopped flat leaf parsley
- 1/4 cup toasted pine nuts or chopped pistachios (optional)
For the Dressing:
- 1/4 cup red wine vinegar
- Juice of 1/2 a lemon
- 2 teaspoons honey
- 1/2 teaspoon Dijon mustard
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons olive oil
Instructions
- Cook the Lentils: Bring a medium pot of water to a boil. Add the rinsed black lentils and cook for about 20 minutes or until tender but not mushy. Drain the lentils thoroughly and set them aside to cool completely.
- Prepare and Massage the Kale: In a large bowl, add the finely shredded Tuscan kale. Drizzle with 1 tablespoon of olive oil, squeeze the juice of half a lemon over, and sprinkle a pinch of salt. Massage the kale gently with your hands for 1-2 minutes until it softens and becomes more tender, helping to break down the fibrous texture.
- Combine Salad Ingredients: Add the cooled lentils to the kale bowl along with the finely chopped sundried tomatoes, coarsely chopped kalamata olives, finely chopped red onion, crumbled feta cheese, chopped fresh mint, oregano, and parsley. Toss all ingredients together gently to combine evenly.
- Make the Dressing: In a medium bowl, whisk together the red wine vinegar, lemon juice, honey, Dijon mustard, salt, and black pepper. Slowly stream in 2 tablespoons of olive oil while continuously whisking to emulsify the dressing.
- Toss Salad with Dressing and Serve: Add a couple tablespoons of the prepared dressing to the salad and toss thoroughly to coat the ingredients well. Sprinkle toasted pine nuts or chopped pistachios over the top if using. Serve the salad with extra feta cheese and additional dressing on the side if desired.
Notes
- Make sure to rinse the lentils thoroughly before cooking to remove any debris.
- Massaging the kale is key to softening its texture, making it more pleasant to eat raw in the salad.
- Feel free to substitute pine nuts with chopped pistachios or omit nuts for a nut-free version.
- The salad can be prepared a few hours ahead to allow the flavors to meld but is best served fresh.
- This salad stores well in the refrigerator for up to 2 days; keep dressing separate to maintain kale texture.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Salad
- Method: Stovetop
- Cuisine: Mediterranean
Keywords: Mediterranean salad, kale salad, lentil salad, healthy salad, vegetarian, feta cheese, sundried tomatoes, kale recipe
