Anti-Inflammatory Kale and Lentil Salad with Avocado
This nutrient-dense salad combines massaged kale, earthy lentils, creamy avocado, and a lemony turmeric vinaigrette. Packed with plant-based protein, fiber, and anti-inflammatory ingredients like olive oil, garlic, turmeric, and leafy greens, it’s the perfect meal-prep or light lunch dish that supports immune and gut health.
⏱️ Time Required:
Prep Time: 15 minutes
Cook Time (for lentils): 20–25 minutes (or use pre-cooked)
Total Time: 30–35 minutes
Servings: 2–3 mains or 4 sides
Ingredients:
Salad Base:
1 bunch kale (curly or lacinato), de-stemmed and finely chopped
1 tbsp olive oil (for massaging)
Pinch of sea salt
Lentils:
3/4 cup dry green or brown lentils
2 cups water or vegetable broth
1 bay leaf (optional)
1 garlic clove, crushed (optional)
Fresh Add-ins:
1 ripe avocado, diced
1/4 red onion, thinly sliced
1/4 cup chopped parsley or cilantro
1/4 cup shredded carrot or diced cucumber (optional)
2 tbsp pumpkin seeds, sunflower seeds, or chopped walnuts
Anti-Inflammatory Lemon-Turmeric Dressing:
3 tbsp extra virgin olive oil
2 tbsp lemon juice (fresh)
1 tsp Dijon mustard
1/2 tsp turmeric powder
1/2 tsp honey or maple syrup
1 small garlic clove, grated
Salt and black pepper, to taste
Instructions:
1. Cook the lentils (if not pre-cooked):
Rinse lentils. Add to a pot with water or broth, bay leaf, and garlic.
Bring to a boil, reduce to simmer, and cook 20–25 minutes until tender but not mushy. Drain and let cool slightly.
2. Massage the kale:
In a large bowl, add chopped kale, a drizzle of olive oil, and a pinch of salt.
Massage with your hands for 1–2 minutes until soft and dark green.
3. Prepare the dressing:
Whisk together olive oil, lemon juice, Dijon, turmeric, honey, garlic, salt, and pepper.
4. Assemble the salad:
To the bowl of massaged kale, add cooked lentils, red onion, herbs, and any other fresh veggies.
Pour over the dressing and toss well to coat.
Gently fold in diced avocado and sprinkle seeds or nuts on top.
Notes & Tips:
Short on time: Use canned or pre-cooked lentils (rinse and drain well).
Make it a meal: Top with grilled salmon, tofu, or boiled egg.
Storage tip: Store dressing and avocado separately if meal-prepping.
Boost it more: Add flax seeds or a pinch of cayenne for extra anti-inflammatory effect.
❓ Frequently asked questions FAQ:
Q: Is this salad good for meal prep?
A: Yes! It lasts 3–4 days in the fridge (add avocado fresh each time).
Q: Can I use baby kale or spinach?
A: Yes — no massaging needed if you use baby greens.
Q: Is turmeric necessary?
A: Not essential for taste, but it’s great for anti-inflammatory benefits.
Q: What kind of lentils work best?
A: Green or brown lentils hold their shape best in salads.
️ Nutritional Information
Calories: ~360 kcal
Protein: 13 g
Fat: 22 g
Carbs: 28 g
Fiber: 10 g
Sugar: 3 g
Vitamin A & C: High
Iron: ~20% DV