Unsauced beluga lentil, kale and parsley salad Calories

Cook rinsed beluga lentils until tender but still holding their shape, then drain and cool them. Toss with chopped kale and parsley; keep it undressed until serving, or offer a lemon-and-olive-oil dressing on the side.

No, beluga lentils do not need soaking for this salad. Rinse and sort them, then simmer in water until tender; soaking is optional and may shorten cooking, but it is not necessary.

Simmer the lentils gently and start checking their texture before they become very soft. Drain them as soon as they are tender, let them cool, and fold them into the kale and parsley gently to keep them intact.

Yes, massaging finely chopped kale briefly with a little lemon juice or olive oil makes its leaves less tough. Remove the thick stems first, then combine the softened leaves with the cooked beluga lentils and parsley.

It tastes earthy and mildly nutty from the beluga lentils, with a fresh, green flavor from kale and parsley. Since it has no dressing, lemon, vinegar, or olive oil can be added at serving to balance the earthy notes.

Freezing the fully mixed salad is not ideal because kale and parsley can turn limp after thawing. You can freeze cooked beluga lentils separately, then thaw them in the refrigerator and combine them with freshly prepared greens.

Store the salad in a sealed container in the refrigerator and eat it within about 3 days. For the best texture, keep any dressing separate and add it just before serving.

Serve it with roasted vegetables, grilled tofu, or a bowl of soup for a fuller meal. It also works as a fresh side for grain dishes, and its undressed format makes it easy to pair with different flavors.

Yes, it can make a satisfying light meal because the lentils provide plant protein and the salad is rich in fiber. Add bread, roasted vegetables, or another protein-rich food if you want a more substantial plate.