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Beluga Lentil Kale Salad Calories
A salad made with beluga lentils and kale, providing fiber and plant-based protein.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Beluga Lentil Kale Salad (180 g) has 173 calories. That works out to 96 calories per 100 g. It contains 20.7 g of carbs, 8.6 g of protein, 7.7 g of fat and 8.5 g of fiber. Its 324 µg of Vitamin K covers 270% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Beluga Lentil Kale Salad Nutrition Facts
Selected: 1 serving (medium) · 180 g
173
KCAL / 180G
Carbs
20.7g
· 8% DV
Protein
8.6g
· 17% DV
Fat
7.7g
· 10% DV
Fiber
8.5g
· 30% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 44% · Protein 18% · Fat 38%
Beluga Lentil Kale Salad nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 173 kcal | |
| Total fat | 7.7 g | 10% |
| Saturated fat | 1.08 g | 5% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 20.7 g | 8% |
| Fiber | 8.5 g | 30% |
| Protein | 8.6 g | 17% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Beluga Lentil Kale Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 173 kcal |
| 4 tablespoon (small) | 60 g | 58 kcal |
| ½ cup (small) | 90 g | 86 kcal |
| 100 g | 100 g | 96 kcal |
| 1 serving (small) | 150 g | 144 kcal |
| 1 cup (medium) | 180 g | 173 kcal |
| 1 serving (large) | 220 g | 211 kcal |
| 1.5 cup (large) | 270 g | 259 kcal |
| 1 bottle (large) | 300 g | 288 kcal |
Calculated from 96 calories per 100 g.
Frequently Asked Questions About Beluga Lentil Kale Salad
How do you make Beluga Lentil Kale Salad?
To make Beluga Lentil Kale Salad, simmer the beluga lentils until tender but still intact, then drain and cool them. Massage chopped kale with lemon juice, olive oil, and salt, fold in the lentils, and add any vegetables or herbs you like.
Do you need to massage the kale for Beluga Lentil Kale Salad?
Massaging the kale makes Beluga Lentil Kale Salad more tender and pleasant to eat raw. Remove the tough stems, slice the leaves, and rub them with a little oil or lemon juice until they soften and darken slightly.
How do you stop the lentils from getting mushy in Beluga Lentil Kale Salad?
For Beluga Lentil Kale Salad, cook beluga lentils gently and start checking them before they become very soft. Drain them as soon as they are tender, then let them cool before mixing; stirring vigorously while hot can also break their shape.
Can you use canned lentils in Beluga Lentil Kale Salad?
Yes, canned lentils work in Beluga Lentil Kale Salad when convenience matters. Drain and rinse them well, then fold them into the kale gently; they may be softer than freshly cooked beluga lentils, so avoid overmixing.
What dressing goes best with Beluga Lentil Kale Salad?
A bright lemon-and-olive-oil dressing suits Beluga Lentil Kale Salad because its acidity balances the earthy lentils and hearty greens. Whisk in Dijon mustard or minced garlic for extra flavor, and add the dressing gradually so the kale does not become soggy.
Can you eat the kale stems in Beluga Lentil Kale Salad?
Yes, kale stems are edible, but the thick ones can feel tough in Beluga Lentil Kale Salad. Strip out the larger stems or slice them very thinly; save them for another cooked dish rather than leaving them in as large pieces.
How do you keep Beluga Lentil Kale Salad from getting soggy?
Keep Beluga Lentil Kale Salad from getting soggy by drying the kale thoroughly and storing the dressing separately. Add the dressing shortly before serving, and let cooked lentils cool and drain fully before combining them with the leaves.
What can you use instead of beluga lentils in Beluga Lentil Kale Salad?
Green or French lentils are good substitutes in Beluga Lentil Kale Salad because they tend to hold their shape when cooked. Brown lentils also work, but watch them closely since they can become softer and make the finished salad less firm.
Is Beluga Lentil Kale Salad good for meal prep?
Yes, Beluga Lentil Kale Salad can work well for meal prep if you keep the components separate. Refrigerate cooked lentils and dry kale in sealed containers, then toss them with dressing shortly before eating for the freshest texture.
What can you serve with Beluga Lentil Kale Salad?
Beluga Lentil Kale Salad pairs well with roasted vegetables, crusty bread, or a grain such as quinoa. Serve it as a hearty lunch on its own or as a side alongside grilled fish, chicken, or another main dish.
Beluga Lentil Kale Salad Vitamins & Minerals
Vitamins
Vitamin K
324µg · 270% DV
Vitamin C
39.6mg · 44% DV
Vitamin A
324µg · 36% DV
Folate
135µg · 34% DV
Minerals
Copper
0.34mg · 38% DV
Manganese
0.81mg · 35% DV
Phosphorus
189mg · 27% DV
Iron
3.24mg · 18% DV
Potassium ⭐
558mg · 16% DV
Sodium
324mg · 14% DV
Beluga Lentil Kale Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Beluga Lentil Kale Salad
To burn the 173 calories in 1 serving (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Beluga Lentil Kale Salad?
Beluga Lentil Kale Salad brings small, dark beluga lentils together with kale, usually tossed with a simple dressing such as olive oil and lemon. The lentils are cooked until tender but still firm, while the kale is sliced or chopped. It is a modern, adaptable salad rather than a dish tied to one established regional tradition.
The lentils have an earthy taste and pleasing bite; kale is more robust, with a slight bitterness that a bright dressing can balance. Serve it as a light lunch, a substantial side, or part of a grain-and-vegetable bowl. It offers fibre and plant-based protein, with 4.7 g of fibre per 100 g. For a more filling meal, add toasted nuts or bread; use a modest amount of oil if you want a lighter dressing.
How Nutritious Is Beluga Lentil Kale Salad?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Beluga Lentil Kale Salad Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Beluga Lentil Kale Salad Contain Allergens?
No known major allergens
Which Diets Is Beluga Lentil Kale Salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Beluga Lentil Kale Salad Fat Profile
SATURATED
1.08g
MONOUNSATURATED
5.04g
POLYUNSATURATED
1.17g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.