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Sharp Health News

Quinoa, black lentil and kale salad (recipe)

Dec. 16, 2016

Quinoa, black lentil and kale salad

With whole grains, legumes and leafy greens, this colorful salad gets high marks for heart health, cancer prevention and taste.

Sharp Memorial Hospital executive chef Greg Young designed this award-winning recipe to accompany his mole flank steak and pureed butternut squash dishes. He selected each ingredient and preparation method to preserve nutrients and promote wellness, as part of Sharp’s commitment to nutrition in health care.

Quinoa, Black Lentils and Kale Salad
Prep time: 30 minutes
Cook time: 15 minutes
Yields 6 (1/2-cup) servings

Quinoa Ingredients
3/4 teaspoon orange zest
1/2 ounce dry sherry
3/4 cup fragrant stock*
1/4 cup fresh orange juice
1/2 cup dry white quinoa

Black Lentils Ingredients
1 1/2 cups water
1/2 cup dry black lentils
2 cups red curly kale
2 tablespoons extra virgin olive oil

Using a microplane or zester, grate zest from oranges. In a bowl, combine orange zest with dry sherry and set aside. In a large pot, add orange juice and stock. Add the quinoa and bring to a boil. Cover and reduce heat to a low simmer. Cook 15 minutes or until the liquid is absorbed and the quinoa is fluffy. Remove from heat. Let rest, while covered, for 10 minutes.

Pour water into a separate pot and bring to a boil. Add lentils. Simmer with lid set askew for 15 minutes or until tender, but still whole. Drain and add lentils to quinoa. Wash kale and remove the stems; tear or cut leaves into small pieces. Add kale to quinoa/lentil mix, along with the zest and olive oil. Toss well and serve as a side dish with mole flank steak.

*Fragrant Stock
Prep time: 15 minutes
Cook time: 1 hour and 25 minutes
Yields 6 (1-cup) servings

1/2 teaspoon coconut oil
1/2 cup yellow onions, diced
1/2 cup celery, diced
1/2 cup carrots, diced
1/2 cup tomatoes, diced
1 tablespoon garlic, minced
1/4 teaspoon fennel seed
1/4 teaspoon cardamom seed
1/2 teaspoon cumin seed
Half of one cinnamon stick
4 whole cloves
6 1/2 cups water
1 ounce fresh ginger, sliced 1/8-inch thick with skin on
1 ounce fresh turmeric (available at specialty markets), sliced 1/8-inch thick with skin on
1 whole bay leaf
1 whole garlic clove

In a large pot, heat the coconut oil on medium-high heat. Saute the yellow onions, celery, carrots, tomatoes and minced garlic until translucent.

Add water and remaining ingredients. Bring to a boil. Reduce to very low heat and simmer for 20 minutes. Remove pot from heat and cover. Allow to cool until no steam escapes while covered.

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