Aromatic winter salad
Local superfood: kale salad with feta and lentils
The night of the first frost is considered the unofficial start of the kale season. The winter vegetables taste particularly aromatic in the form of a crunchy salad.
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Kale is often associated with typical home cooking. However, the winter vegetables are wonderfully versatile and unfold their full aroma as a salad with lentils, feta and nuts.
Kale has been grown for centuries of years. To this day, however, its reputation is controversial: some love winter vegetables and appreciate their health benefits, others turn up their noses at the thought of typical kale dishes. The cabbage is often associated with greasy, hearty dishes such as grandma’s “kale with pee”. It can do so much more, can be used in many ways in the kitchen and, last but not least, is the king of nutrients among the winter vegetables. Time to give the reputation of kale a new coat of paint.
Start of the kale season
The night of the first frost is considered the unofficial start of the kale season. Nevertheless, it is worth waiting a bit for the first kale to find its way into the shopping basket. The longer the lignite plant can ripen, the milder its bitter substances, because the proportion of glucose increases. The floors must be sufficiently cool, because only the low temperatures develop its typical tart and sweet taste. You can buy locally grown kale from October to March.
The kale comes from the so-called “Urkohl”, which has its origin in coastal areas around the Mediterranean Sea and in Asia Minor. Today it is cultivated and valued in Great Britain, the Scandinavian countries, Holland and also in northern Germany. It is also planted in the USA and in eastern and western areas of Africa.
Miraculous effect
The motto “The darker the vegetable, the healthier it is” also applies to the example of kale. Kale provides the body with plenty of fiber that can support normal bowel function. The vegetables also contain high amounts of iron, potassium and calcium and can thus stimulate blood formation and metabolism.
However, its vitamin content is particularly exceptional. Kale contains almost all B vitamins, plus plenty of vitamin E and vitamin C. It provides the body with sustainable supply and strengthens the immune system in the cold season. Last but not least, large amounts of vitamin A support the visual function, the flavonoids contained can also lower the cholesterol level. Another advantage are the sulfur compounds it contains, which are also responsible for the pungent smell of the cabbage. They are said to have a preventive effect against cancer.
Versatile enjoyment
In Germany, kale is used with preference in hearty dishes and stews. However, winter vegetables can do a lot more. When processed raw in a salad or in a refreshing smoothie, it retains all of its important nutrients. Kale chips are also suitable as a healthy snack. To do this, bake the cabbage in the oven with oil and spices.
Blanched or cooked kale is also suitable as an accompaniment to potatoes, meat or patties. Processed into a hearty kale pesto and served with pasta, the vegetables shine in a completely new shape. Even the most staunch opponents of kale will be amazed at the variety of superfoods.
Kale tastes particularly good in combination with legumes. As a salad with beluga lentils and cooked white beans, the cabbage unfolds its full aroma. The taste experience is complemented by slightly sour feta and a nutty-tart tahini dressing. As a finish, chopped pecans provide that certain crunch – a successful finish for an all-round harmonious taste.
Recipe for a kale salad with feta and lentils
ingredients
- 200 grams of beluga lentils
- 500 grams of kale
- 200 grams of cooked white beans (canned)
- 1 tablespoon of extra virgin olive oil
- 1/4 teaspoon sea salt
- 1 red onion
- 1 clove of garlic
- 1 teaspoon sesame seeds
- ½ teaspoon of cumin
- 100 grams of feta cheese
- 40 grams of pecans
dressing
- 1 organic lemon
- 1 clove of garlic
- 4 tablespoons of tahini
- 1 tablespoon of sesame oil
- 100 grams of natural yogurt
- 1/2 teaspoon of cumin
- ¼ teaspoon paprika powder
- ½ teaspoon Ceylon cinnamon
- Freshly ground pepper, salt
preparation
- Prepare the beluga lentils according to the instructions on the package, pour them into a sieve and let them drain.
- Clean and wash the kale, pluck the leaves from the thick leaf veins and chop them into small pieces. In a serving bowl, massage the kale leaves with olive oil and salt with your hands until they are well covered with oil. Then add the cooked lentils and mix.
- Drain the white beans in a colander, wash and drain. Add to the lentils and kale.
- Peel and chop the red onion, peel and squeeze the clove of garlic. Add both to the other ingredients and mix again. Add the sesame seeds and cumin, mix again.
- For the dressing, rinse the lemon, rub the peel, cut in half and squeeze out the juice. Peel and squeeze the clove of garlic.
- Mix lemon juice and zest as well as garlic with yogurt, tahini, oil and about 30 milliliters of water.
- Season the tahini dressing with salt, pepper, paprika powder, cumin and cinnamon.
- Spread the dressing on the salad.
- Cut the feta into small pieces, chop up the pecans and add both to the salad.
- Serve.
Tip: The kale salad tastes particularly good when drawn through. It is therefore ideally suited to be prepared.