Lentils, Avocado, Oranges, Pecans, and Kale with Ginger Dressing

Lentils, Avocado, Oranges, Pecans, and Kale with Ginger Dressing
Staff Writer
Lentils, Avocado, Oranges, Pecans, and Kale with Ginger Dressing
Mark Jordan

Lentils, Avocado, Oranges, Pecans, and Kale with Ginger Dressing

If I ever took this off the menu at my Manhattan restaurant, Little Beet, there would be a lot of long faces. It all started with a meal I had at Public, a great restaurant in the East Village. Before then, I had never given much thought to cold or room-temperature lentils, but the wonderful chef Brad Farmerie made an insanely flavorful lentil dish. I realized that, as with so many healthful ingredients, if you add bright flavors, it really wakes them up. Here you get a big citrus burst from the orange and lushness from the avocado. If you are not yet convinced that lentils can be more than meh, once you try this, you will agree I am not overselling. This is a keeper. — Franklin Becker, Good Fat Cooking

4
Servings
281
Calories Per Serving
Deliver Ingredients

Notes

How to Make Ginger Juice: Peel a piece of fresh ginger and grate it into a bowl. Wrap the grated ginger in a piece of cheesecloth and squeeze the juice back into the bowl.

Ingredients

For the Lentils:

  • ¼ Cup finely diced onion
  • 1 Tablespoon canola oil
  • 1 Cup green lentils, picked over and rinsed
  • 1 clove garlic
  • 1 bay leaf
  • 2 Cups water
  • 2 Teaspoons salt

For the Salad:

  • 1 avocado, cut into 1/2-inch dice
  • 1 medium orange, sectioned
  • 3 Tablespoons pecan halves, toasted
  • 4 Ounces baby kale, whole leaves
  • 2 Tablespoons parsley leaves
  • Grated zest and juice of 1 lemon (about 3 tablespoons juice)
  • ½ Cup canola oil or grapeseed oil
  • 2 Tablespoons ginger juice
  • 2 Tablespoons honey
  • Salt and fresh ground black pepper

Directions

For the Lentils:

In a medium pot over low heat, combine the onion and oil and sweat until translucent, about 5 minutes. Add the lentils and stir to coat with the oil. Cook for 5 minutes. Add the garlic, bay leaf, and water, cover, and simmer for 20 minutes. Add the salt and simmer for 10 minutes.

Drain and discard the bay leaf and garlic. Place the cooked lentils on a baking sheet and cool to room temperature.

For the Salad:

In a serving bowl, combine the cooked lentils, avocado, orange, and pecans and lightly toss. Add the kale, parsley, and lemon zest. In a small bowl, whisk together the lemon juice, oil, ginger juice, and honey. Season with salt and pepper. Pour over the lentil mixture and toss to coat. Serve at room temperature.

Nutritional Facts

Total Fat
10g
14%
Sugar
6g
7%
Saturated Fat
2g
8%
Cholesterol
1mg
0%
Carbohydrate, by difference
41g
32%
Protein
9g
20%
Vitamin A, RAE
141µg
20%
Vitamin B-6
1mg
77%
Vitamin C, total ascorbic acid
16mg
21%
Vitamin K (phylloquinone)
5µg
6%
Calcium, Ca
133mg
13%
Choline, total
5mg
1%
Fiber, total dietary
7g
28%
Folate, total
94µg
24%
Iron, Fe
12mg
67%
Magnesium, Mg
83mg
26%
Manganese, Mn
1mg
56%
Niacin
6mg
43%
Pantothenic acid
1mg
20%
Phosphorus, P
204mg
29%
Riboflavin
1mg
91%
Selenium, Se
18µg
33%
Sodium, Na
177mg
12%
Thiamin
1mg
91%
Water
154g
6%
Zinc, Zn
2mg
25%

Lentil Shopping Tip

Legumes are high in a number of nutrients, especially protein and fiber – filling you up with relatively few calories.

Lentil Cooking Tip

Beans are done when they can be easily mashed with a fork – make sure to test a few in case they have not cooked evenly.