Fibre packed salad recipe for a healthy you

More than 75 per cent of Canadians don’t get enough fibre. Registered dietitian Shannon Crocker joined us with a salad that’s really going to boost your fibre intake.

Roasted Lentil and Kale Salad with Maple Vinaigrette

Created by Shannon Crocker MSc RD PHEc
This salad is a fibre-packed powerhouse that’s deliciously satisfying and perfect for
potlucks. Each bite is a tasty mix of textures and flavors – roasted lentils, crunchy kale,
and bursts of sweetness from pear and cranberries. The maple vinaigrette adds just the
right amount of tangy-sweet goodness, tying everything together.

Total Time: 30 minutes
Makes: 4 servings

Ingredients
Vinaigrette:
1/3 cup (75 ml) olive oil
1/4 cup (60 mL) cider vinegar or lemon juice
1 tbsp (15 mL) maple syrup
1/2 tsp (2 mL) Dijon mustard
1/2 tsp (2 mL) each salt and pepper
1 clove garlic, pressed
Pinch red pepper flakes
Roasted Lentils:
1 large can (540mL) lentils, drained and rinsed
1 tbsp (15 mL) olive oil
1/2 tsp (2 mL) each salt and pepper
1/4 tsp (1mL) garlic powder
Salad
4 cups (1 L) finely chopped kale
1 firm pear with skin, diced
1 cup (250 mL) coarsely grated carrot
1/2 cup (125 mL) frozen peas, thawed
1/2 cup (175 mL) diced old cheddar cheese
1/3 cup (75 mL) slivered almonds, toasted
1/3 cup (75 mL) dried cranberries

1. Preheat oven to 425. Line a baking tray with parchment paper.

2. Drain and rinse the lentils, then place them on a clean kitchen towel to dry (pat
with towel as needed). Add lentils to the tray, toss with olive oil, salt, pepper, and
garlic powder. Roast for 15 minutes, stirring part-way through. Remove the lentils
from the oven and set aside to cool slightly.
3. While the lentils are roasting, make the vinaigrette: In small bowl, whisk oil,
vinegar, maple syrup, mustard, salt, pepper, garlic and chili flakes until combined.
4. On a large platter or serving bowl, toss kale with 2 tbsp (30 mL) of the vinaigrette;
with your hands, massage dressing into kale for about 1 minute.
5. Scatter cooled lentils over the salad, then top with pear, grated carrot, peas,
cheese, almonds, and dried cranberries. Drizzle with remaining dressing, toss
and serve. Store leftovers in an airtight container in the fridge for up to 2 days.

Notes:
To quickly thaw frozen peas, place in a small bowl and run hot water over them until
they’re no longer frozen.