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Kale, Lentil, & Roasted Beet Salad⏱ 45 min total
Recipes

Kale, Lentil, & Roasted Beet Salad

Per 1 serving · 565 g · 12 ingredients

Calories
816
41%
of a 2,000 cal day
  • Protein
    26g
    12% of calories
  • Carbs
    87g
    40% of calories
  • Fat
    46g
    48% of calories
Portion
  • ✓ Cholesterol free

At a glance

One serving of Kale, Lentil, & Roasted Beet Salad (565 g) has 816 calories, with 26 g of protein, 87 g of carbohydrates and 46 g of fat. Most of its energy comes from fat (48% of calories). It is high in protein (53% DV), dietary fiber (58% DV) and Vitamin A (87% DV). Keep an eye on sodium and saturated fat, which provide 31% and 31% of the daily value.

Per 100 g
144cal
low energy density
Protein per 100 cal
3.2g
Net carbs
70g
carbs minus fiber
Fiber
16g
25 g sugar

High in

20%+ of the daily value

  • Protein53%
  • Dietary fiber58%
  • Vitamin A87%
  • Vitamin C206%
  • Vitamin E50%
  • Vitamin K855%

Good source of

10–19% of the daily value

  • Choline13%

Watch

20%+ of the daily value

  • Sodium31%
  • Saturated fat31%

Ingredients

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

Directions

Prep 10 minCook 35 min
  1. 1

    Preheat oven to 400°F. Lightly coat a rimmed baking sheet with cooking spray.

  2. 2

    Rinse lentils, then combine with the vegetable broth in a small saucepan. Add enough water to cover by about 1 inch (about 1/2–1 cup). Bring to a gentle boil over medium-high, reduce to a simmer, and cook uncovered 20–25 minutes until tender. If liquid absorbs before lentils are tender, add a splash of water. Drain off excess and set aside.

  3. 3

    Place chopped leeks and quartered beet on the prepared sheet. Drizzle with 1 tablespoon olive oil, season with salt and pepper, and toss to coat. Roast 15–20 minutes until leeks are tender and edges are browned. For crisper beets, transfer leeks to a bowl and continue roasting beets 10–15 minutes more, until fork-tender and caramelized.

  4. 4

    Reserve 1 teaspoon olive oil and 1 teaspoon lemon juice for the kale. In a bowl, whisk tahini, remaining lemon juice, maple syrup, remaining olive oil, and a pinch of salt and pepper until smooth. If too thick, whisk in cool water a teaspoon at a time to reach a pourable consistency.

  5. 5

    Add chopped kale to a large bowl with the reserved 1 teaspoon olive oil and 1 teaspoon lemon juice. Massage with clean hands 1–2 minutes until slightly wilted and glossy.

  6. 6

    Add roasted beets, leeks, and cooked lentils to the kale. Pour in enough dressing to coat and toss well. Taste and adjust salt, pepper, or dressing as desired; serve warm or at room temperature.

Vitamins & minerals

Amounts for 1 serving (565 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A784 μg
87%
Vitamin C185 mg
206%
Vitamin D0 μg
0%
Vitamin E8 mg
50%
Vitamin K1,026 μg
855%
Thiamine1 mg
80%
Riboflavin (B2)1 mg
57%
Niacin5 mg
30%
Vitamin B61 mg
78%
Folate (B9)581 μg
145%
Vitamin B120 μg
0%
Pantothenic acid2 mg
32%
Choline71 mg
13%

Minerals

NutrientAmount% Daily Value
Calcium453 mg
45%
Iron11 mg
138%
Potassium1,563 mg
33%
Magnesium166 mg
39%
Phosphorus542 mg
77%
Zinc4 mg
40%
Copper3 mg
345%
Manganese3 mg
145%
Selenium13 μg
24%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene72 μg—
Arginine2 g—
Aspartic acid2 g—
Beta carotene9,309 μg—
Caffeine0 mg—
Cystine0.4 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0 μg—
Fructose0.3 g—
Galactose0 g—
Glucose0.5 g—
Glutamic acid4 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine2 g—
Lycopene0 μg—
Lysine1 g—
Maltose0.2 g—
Methionine0.3 g—
Monounsaturated fats26 g—
Phenylalanine1 g—
Polyunsaturated fats11 g—
Proline1 g—
Retinol0 μg—
Serine1 g—
Starch24 g—
Sucrose12 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.3 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 816 calories

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

  • 155min
    Walking (3.5 mph)
  • 98min
    Cycling (moderate)
  • 68min
    Running (6 mph)
  • 115min
    Swimming laps

Common questions

How many calories are in Kale, Lentil, & Roasted Beet Salad?

One serving of Kale, Lentil, & Roasted Beet Salad (1 serving) has 816 calories, which works out to 144 calories per 100 g. That is about 41% of a 2,000-calorie day.

Is Kale, Lentil, & Roasted Beet Salad high in protein?

It provides a solid 26 g of protein per serving (53% of the 50 g daily value), but protein supplies only 12% 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 Kale, Lentil, & Roasted Beet Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 70 g of net carbs and 40% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Kale, Lentil, & Roasted Beet Salad?

708 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Kale, Lentil, & Roasted Beet Salad?

25 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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