cherry image
Kale Salad with Lentils, Cherries, and Goat Cheese⏱ 35 min total
Recipes

Kale Salad with Lentils, Cherries, and Goat Cheese

Per 1 serving · 250 g · 16 ingredients

Calories
620
31%
of a 2,000 cal day
  • Protein
    19g
    12% of calories
  • Carbs
    37g
    23% of calories
  • Fat
    46g
    65% of calories
Portion

At a glance

One serving of Kale Salad with Lentils, Cherries, and Goat Cheese (250 g) has 620 calories, with 19 g of protein, 37 g of carbohydrates and 46 g of fat. Most of its energy comes from fat (65% of calories). It is high in protein (38% DV), dietary fiber (31% DV) and Vitamin A (48% DV). Keep an eye on sodium and saturated fat, which provide 24% and 45% of the daily value.

Per 100 g
248cal
medium energy density
Protein per 100 cal
3g
Net carbs
29g
carbs minus fiber
Fiber
8.7g
12 g sugar

High in

20%+ of the daily value

  • Protein38%
  • Dietary fiber31%
  • Vitamin A48%
  • Vitamin C100%
  • Vitamin E68%
  • Vitamin K463%

Good source of

10–19% of the daily value

  • Niacin14%
  • Pantothenic acid19%
  • Potassium17%

Watch

20%+ of the daily value

  • Sodium24%
  • Saturated fat45%

Ingredients

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

Directions

Prep 10 minCook 25 min
  1. 1

    Rinse the lentils, then simmer in a pot of salted water until just tender, 20–25 minutes. Drain well and set aside to cool slightly.

  2. 2

    In a jar or small bowl, whisk together Dijon, maple syrup, minced shallot, 4 tbsp apple cider vinegar, 1/2 cup olive oil, 1/2 tsp salt, and 1/2 tsp black pepper until emulsified.

  3. 3

    Toss the warm lentils with 1 tbsp olive oil, 1 tbsp cider vinegar, parsley, minced garlic, and a pinch of salt and pepper. Taste and adjust seasoning.

  4. 4

    Toast the almonds in a dry skillet over medium heat, stirring often, until fragrant and lightly golden, 3–5 minutes. Transfer to a plate to cool.

  5. 5

    In a large bowl, toss the chopped kale with the cherries and enough vinaigrette to lightly coat; let sit 5 minutes to soften. Top with the warm lentil mixture, crumbled goat cheese, and toasted almonds; drizzle with a little more vinaigrette if desired and serve.

Vitamins & minerals

Amounts for 1 serving (250 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A434 μg
48%
Vitamin C90 mg
100%
Vitamin D0.1 μg
1%
Vitamin E10 mg
68%
Vitamin K556 μg
463%
Thiamine0.3 mg
29%
Riboflavin (B2)1 mg
40%
Niacin2 mg
14%
Vitamin B60.4 mg
35%
Folate (B9)232 μg
58%
Vitamin B120 μg
2%
Pantothenic acid1 mg
19%
Choline43 mg
8%

Minerals

NutrientAmount% Daily Value
Calcium222 mg
22%
Iron5 mg
57%
Potassium808 mg
17%
Magnesium108 mg
26%
Phosphorus311 mg
44%
Zinc2 mg
20%
Copper2 mg
175%
Manganese1 mg
65%
Selenium4 μg
7%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene36 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene4,200 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride1 μg—
Fructose2 g—
Galactose0.2 g—
Glucose3 g—
Glutamic acid3 g—
Glycine1 g—
Histidine0.5 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene0 μg—
Lysine1 g—
Maltose0.1 g—
Methionine0.2 g—
Monounsaturated fats29 g—
Phenylalanine1 g—
Polyunsaturated fats6 g—
Proline1 g—
Retinol80 μg—
Serine1 g—
Starch12 g—
Sucrose4 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 62 g—
Tryptophan0.2 g—
Tyrosine0.5 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30.1 μg—

Burning 620 calories

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

  • 118min
    Walking (3.5 mph)
  • 74min
    Cycling (moderate)
  • 52min
    Running (6 mph)
  • 87min
    Swimming laps

Common questions

How many calories are in Kale Salad with Lentils, Cherries, and Goat Cheese?

One serving of Kale Salad with Lentils, Cherries, and Goat Cheese (1 serving) has 620 calories, which works out to 248 calories per 100 g. That is about 31% of a 2,000-calorie day.

Is Kale Salad with Lentils, Cherries, and Goat Cheese high in protein?

It provides a solid 19 g of protein per serving (38% 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 Salad with Lentils, Cherries, and Goat Cheese keto-friendly?

It is hard to fit into a strict keto diet. One serving has 29 g of net carbs and 23% 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 Salad with Lentils, Cherries, and Goat Cheese?

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

How much sugar is in Kale Salad with Lentils, Cherries, and Goat Cheese?

12 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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