I know a lot of people stop listening the second they hear the word ‘salad’ when it’s -2 outside, but this winter vegetable salad is made up mainly of warm ingredients, so it shouldn’t be too much of a shock to the system, and it contains three of your five-a-day, and a healthy balance of carbs, protein and healthy fats to keep your nourished and satiated this January.
NUTRITIONAL INFORMATION
This one is full of goodness, each serving contains 23g of protein, 20g of fibre and 510 calories. As for vitamins and minerals, it contains over 100% of the recommended daily amount of vitamins C, K and folate and 90% of your daily vitamin A. It also contains two thirds of your daily B2 and B6 and over 50% of your daily B1, B5 and vitamin E. as well as an impressive 9mg of iron and two thirds of your daily potassium.
INGREDIENT CHOICES AND SUBSTITUTIONS
Red wine vinegar can be swapped for balsamic vinegar if you don’t have any to hand, and the maple syrup can be swapped for agave syrup or honey (if you’re not vegan) if you prefer the taste of either of those.
If you don’t like kale, try to swap it for another leafy green, like collards or spinach to keep the nutrient levels similar.
Switch the olive oil for walnut oil to get some extra plant based omega 3s if you’re not trying to avoid nuts.
For this recipe, I kept things really simple and used the Merchant Gourmet Puy Lentils, but you can use any cooked lentils if you have any leftovers from a previous dish or would prefer to cook some fresh.
HOW TO STORE AND KEEP
Try not to combine any leftovers you have. Individual components can be covered and stored in the fridge for up to two days and combined later, but it won’t keep well premixed.
WINTER VEGETABLE SALAD
Fresh winter vegetable salad with roasted sprouts, lentils, toasted seeds and maple orange dressing creating a fresh, healthy balanced seasonal delight.
This recipe is gluten free, dairy free, nut free and vegan friendly. It does contain soy.
Winter Vegetable Salad Recipe
Fresh winter vegetable salad with roasted sprouts, lentils and toasted seeds and maple orange dressing creating a fresh, healthy balanced seasonal delight.
Course Main Course, Salad
Cuisine British
Keyword Winter Vegetable Salad
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings 2
Calories 510 kcal
Ingredients
- 160 g kale
- 1 ½ carrots grated
- 250 g cooked puy lentils
Sprouts
- 300 g brussel sprouts
- 1 tbsp olive oil
- Pinch of chilli flakes
- Salt
- Pepper
Seeds
- 30 g mixed seeds
- ½ tsp chilli powder
- 1 tbsp tamari/ soy sauce
Dressing
- 3 tbsp red wine vinegar
- 4 tbsp orange juice
- 1 tbsp olive oil
- 1 tbsp maple syrup
Instructions
- Preheat your oven to 230℃, line a baking tray with greaseproof paper and prepare your sprouts by slicing off the ends and discarding of them and slicing your sprouts in half.
- Place in a bowl and add the oil and seasoning and coat the sprouts evenly.
- Place the sprouts on the baking sheet, chopped side down and place in the centre of the oven for 20-25 minutes depending on the size of your sprouts. Do not move, toss or shake them while cooking.
- Once they’re suitably crispy, remove from the oven and add them to your salad bowls. Some of the crispy outer layers may fall apart as you transfer them to your plate/ serving dish. Don’t worry! They’re just as delicious alone as the sprouts are whole.
- While your sprouts are cooking, mix all of the dressing ingredients in a small dish and set aside.
- Add your kale to a large bowl and add half of the dressing. Lightly massage the dressing into the kale, then add the grated carrot.
- A few minutes before the sprouts are due to be ready add the seeds to a dry, heavy pan over medium heat for 1 to 2 minutes or until they’re golden brown and they give off a rich, toasty fragrance. Watch them closely as it’s easy to burn them. Stir or toss nuts or seeds frequently for even toasting. When they’re about ready add the chilli powder and tamari and toss before adding the seeds to the bowl.
- Add your cooked lentils and sprouts and stir/ toss to combine. Add the remaining dressing and stir/ toss again to evenly coat the other ingredients.
