Puy lentils, pumpkin and kale

This hearty salad is rich in iron and full of fall flavors. Puy lentils, pumpkin and kale come together to make a filling and nutritious meal. The combination of earthy lentils, sweet pumpkin, and savory kale makes this dish perfect for the fall season.

This salad is not only delicious, but also provides a great source of iron. Puy lentils provide a plant-based source of this essential mineral, which is vital for maintaining energy levels and supporting overall health.

Whether you enjoy it on its own or as a side dish to a Sunday roast, this flavorful and healthy salad is sure to satisfy your taste buds and leave you feeling nourished and satisfied.

Ingredients

  • 1 bay leaf
  • 200g Puy lentils
  • 2 tbsp olive oil
  • 1 ½ lemons, 1 juiced, ½ cut into wedges, for serving
  • 20g butter
  • 2 large sage leaves, torn
  • 500g butternut squash or other autumn squash, peeled and cut into bite-sized pieces
  • 100g kale, stems removed and leaves torn into bite-sized pieces
  • 1 tbsp coarsely chopped flat-leaf parsley
  • 2 tbsp roasted hazelnuts, coarsely chopped

Preparation steps

  1. Bring a pot of salted water to the boil.
  2. Add the bay leaf and lentils and cook for 12-15 minutes, until the lentils are tender but still have some bite.
  3. Drain the lentils and put them in a bowl.
  4. Add 1 tablespoon of olive oil and the lemon juice to the lentils.
  5. Mix lentils, olive oil and lemon juice.
  6. Melt the butter in a heavy-bottomed frying pan or frying pan with a lid.
  7. Add the sage and remaining oil to the pan with the melted butter.
  8. Add the pumpkin and season with salt and pepper.
  9. Stir the squash to coat it in the butter.
  10. Place the lid on the pan and cook the squash over medium heat for 8-10 minutes or until the squash is just tender.
  11. If necessary, add a splash of water to the pan to prevent it from catching.
  12. Add another splash of water to the pan along with the kale.
  13. Place the lid on the pan and steam the kale for 3-4 minutes or until tender.
  14. Place the lentils on a serving platter.
  15. Arrange the pumpkin and kale on top of the lentils.
  16. Garnish the dish with parsley and hazelnuts.
  17. To serve, squeeze 1 tablespoon of lemon juice from the remaining lemon wedges.

Nutritional Information

kcalfatsaturatescarbohydratesSugarfiberproteinSalt
362 16g 4g 35g 6g 9g 16g 0.1g

Equipment and tools

  • Big pot
  • frying pan
  • dulcimer
  • Knife
  • measuring spoon
  • citrus press
  • tablespoon
  • wooden spoon
  • Serving plate

Allergen information

This recipe contains nuts. Please be careful if you have a nut allergy.

Storage and leftovers

You can store leftovers of this dish in an airtight container in the refrigerator for up to 3 days. Reheat before serving.

Health benefits of Puy lentils, pumpkin and kale

Puy lentils, pumpkin and kale are not only delicious ingredients, but they also bring tons of health benefits to your plate. Let’s take a closer look at what makes these ingredients so good for you:

Puy lentils

Puy lentils, named after the region of France where they are grown, are a type of green lentils known for their distinctive peppery flavor and firm texture. They are a fantastic source of plant-based protein, making them the perfect choice for vegetarians and vegans. Just a 200 g serving of Puy lentils provides a generous amount of fiber, iron, magnesium and folic acid. The high fiber content promotes digestion and helps maintain a healthy colon, while iron supports red blood cell production and magnesium promotes bone health.

To squeeze

The butternut squash used in this recipe, along with other fall squash varieties, is rich in important vitamins and minerals. It is particularly rich in vitamin A, which is crucial for maintaining healthy vision, strengthening the immune system and promoting proper cell growth. Additionally, butternut squash is a great source of vitamin C and provides antioxidants that can help protect against harmful free radicals and inflammation in the body. Pumpkin’s bright orange color is an indicator of its high beta-carotene content, which has been linked to a reduced risk of certain chronic diseases.

Kale

Kale, a leafy green vegetable, is often referred to as a superfood due to its remarkable nutritional profile. This dark leafy green is packed with vitamins A, C, and K, as well as minerals like calcium and potassium. Vitamin K is essential for blood clotting and maintaining bone health, while vitamin A supports immune function and vision. Additionally, kale contains powerful antioxidants like flavonoids and carotenoids, which play a critical role in reducing inflammation and protecting against chronic diseases such as heart disease and certain cancers.

Incorporating Puy lentils, pumpkin and kale into your diet not only adds variety and flavor to your meals but also offers numerous health benefits. Whether you’re looking to increase your plant-based protein intake, boost your immune system, support healthy digestion, or improve your overall well-being, these ingredients offer a wealth of nutrition and flavor.

So try this delicious recipe that combines the benefits of Puy lentils, pumpkin and kale into a nutritious and satisfying dish. Enjoy these tasty ingredients and enjoy the health benefits they bring to your plate.

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