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Curried Red Lentil Kohlrabi, and Couscous Salad⏱ 80 min total
Recipes

Curried Red Lentil Kohlrabi, and Couscous Salad

Per 1 serving · 182 g · 10 ingredients

Calories
459
23%
of a 2,000 cal day
  • Protein
    18g
    15% of calories
  • Carbs
    57g
    48% of calories
  • Fat
    19g
    37% of calories
Portion
  • ✓ Low sodium
  • ✓ Cholesterol free

At a glance

One serving of Curried Red Lentil Kohlrabi, and Couscous Salad (182 g) has 459 calories, with 18 g of protein, 57 g of carbohydrates and 19 g of fat. Most of its energy comes from carbs (48% of calories). It is high in protein (35% DV), dietary fiber (36% DV) and Vitamin C (42% DV).

Per 100 g
252cal
medium energy density
Protein per 100 cal
3.8g
Net carbs
46g
carbs minus fiber
Fiber
10g
2.7 g sugar

High in

20%+ of the daily value

  • Protein35%
  • Dietary fiber36%
  • Vitamin C42%
  • Vitamin E23%
  • Vitamin K45%
  • Thiamine44%

Good source of

10–19% of the daily value

  • Riboflavin (B2)14%
  • Niacin16%
  • Choline11%
  • Potassium14%
  • Magnesium13%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 35 minCook 45 min
  1. 1

    Whisk rice wine vinegar, curry powder, and pressed garlic in a medium bowl. Slowly drizzle in the olive oil while whisking until emulsified; season with salt and freshly ground pepper.

  2. 2

    Bring a large pot of salted water to a boil. Add lentils and cook until just tender but not falling apart (check starting at 8–10 minutes for red lentils or 15–20 minutes for brown/green); drain, rinse under cold water to cool, and drain well.

  3. 3

    In the same pot, bring 1 1/4 cups water to a boil. Remove from heat, stir in 3 tablespoons of the dressing and a pinch of salt, then add the couscous. Cover and let stand 5 minutes. Fluff with a fork and let cool slightly; season to taste.

  4. 4

    In a large bowl, combine the cooled lentils, diced kohlrabi bulb, and chopped scallions. Add 1/2 cup dressing and toss to coat; season to taste.

  5. 5

    Arrange the spinach on a large rimmed platter and drizzle with 2 to 3 tablespoons dressing; season lightly. Stir the chopped mint into the couscous.

  6. 6

    Mound the lentil mixture in the center of the platter over the spinach and spoon the couscous around it. Serve with any remaining dressing on the side.

Vitamins & minerals

Amounts for 1 serving (182 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A33 μg
4%
Vitamin C38 mg
42%
Vitamin D0 μg
0%
Vitamin E4 mg
23%
Vitamin K54 μg
45%
Thiamine1 mg
44%
Riboflavin (B2)0.2 mg
14%
Niacin3 mg
16%
Vitamin B60.4 mg
31%
Folate (B9)291 μg
73%
Vitamin B120 μg
0%
Pantothenic acid2 mg
31%
Choline61 mg
11%

Minerals

NutrientAmount% Daily Value
Calcium68 mg
7%
Iron5 mg
65%
Potassium672 mg
14%
Magnesium56 mg
13%
Phosphorus227 mg
32%
Zinc2 mg
20%
Copper1 mg
65%
Manganese1 mg
52%
Selenium1 μg
2%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene0 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene257 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0 μg—
Fructose0.2 g—
Galactose0 g—
Glucose0 g—
Glutamic acid3 g—
Glycine1 g—
Histidine0.5 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene0 μg—
Lysine1 g—
Maltose0.2 g—
Methionine0.1 g—
Monounsaturated fats13 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline1 g—
Retinol0 μg—
Serine1 g—
Starch27 g—
Sucrose1 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.2 g—
Tyrosine0.4 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 459 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 87min
    Walking (3.5 mph)
  • 55min
    Cycling (moderate)
  • 38min
    Running (6 mph)
  • 65min
    Swimming laps

Common questions

How many calories are in Curried Red Lentil Kohlrabi, and Couscous Salad?

One serving of Curried Red Lentil Kohlrabi, and Couscous Salad (1 serving) has 459 calories, which works out to 252 calories per 100 g. That is about 23% of a 2,000-calorie day.

Is Curried Red Lentil Kohlrabi, and Couscous Salad high in protein?

It provides a solid 18 g of protein per serving (35% of the 50 g daily value), but protein supplies only 15% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Curried Red Lentil Kohlrabi, and Couscous Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 46 g of net carbs and 48% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Curried Red Lentil Kohlrabi, and Couscous Salad?

23 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Curried Red Lentil Kohlrabi, and Couscous Salad?

2.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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