Emma’s Kale & Lentil Winter Recipe

Organic Tuscan Kale in bag
Organic Kale: pre washed and ready to use.

ABOUT KALE: Kale is a superfood- there is no doubt. Mainly because it contains a power house of nutrients such as high levels of vitamin C and A. The phytonutrients in kale are sulforaphane and quercitin-inflammationa and cancer fighting chemicals. The Environmental Working group suggests buying organic kale as regular kale  is likely to have residual pesticides on it,  if not organic.

ABOUT LENTILS: Trader Joe’ Lentils are already pre-cooked and super easy to use. http://http://www.traderjoes.com/fearless-flyer/article/1533s . These pulses are high in fiber, folate and protein and contain an assortment of B vitamins and  330% of the recommended amount of a micronutrient called molybdenum.

Garlic on Cutting Board
2 cloves of Garlic
Kale in Wok
Steamed Kale
Box of Lentils
Steamed Lentils

Lentils Nutrition Label on Box

Mirepoix in pan

Lentils- high in fiber and protein, Low in fat.

COMBINING Lentils and Kale is easy with what’s called a MIRAPOIX. This is a mixture of onion, carrots and celery.http://http://www.traderjoes.com/fearless-flyer/article/1029

Now I invite you to make this recipe called

Emma’s Kale & Lentil Winter recipe. It’s just a representation of how 3 easy ingredients can be combined to make a quick  super supper or  on the go lunch. Taking this recipe and adding a vegetable broth can suddenly turn it into a savory soup or adding potatoes, rice or pasta can make a healthy dinner that’s done in minutes.


2 Tbsp olive oil

2 cloves garlic- minced

1 container of Trader Joes Mirapoix *

1 Bay Leaf

1 tsp dried Thyme

¼ tsp ground cumin

1 Bag  shredded organic kale (10 ounces)

2.5 C cooked lentils (Trader Joes steamed)

black pepper to taste

kosher salt to taste


½  yellow onion -chopped

3 peeled carrots- chopped

3   celery stalks- chopped


  1. Saute the garlic in 2 Tbsp of Olive Oil for 1 minute in a pan on med-low heat,
  2. Add herbs & spices and the Mirapoix (chopped onion, celery and carrots) and saute for 2-3 minutes,until onions are translucent.
  3. Steam kale in 1/4C water until limp and bright green (only takes a couple of minutes). I used the whole bag as I love kale 5 ounces is also fine.
  4. Add kale and lentils to Mirapoix mixture and heat through.
Kale and Lentils


  • Serve the kale and lentils with rice or potatoes.
  • Serve kale and lentils with your favorite pasta (macaroni or ziti)
  • Serve kale and lentils with white Cannellini beans
  • Add 4 Cups of vegetable broth to 2 Cups of kale and lentils for a super warm and savory winter soup.

Add ½ C up fresh mozzarella  and chopped tomato (2 tomatoes – de seeded and cubed to the kale and lentils for a super side salad or lunch.

  • Add spicy chicken or turkey sausage to the kale-lentil mixture for a hearty winter dish.
  • Drizzle sherry vinegar onto a the kale-lentil salad just before serving to elevate flavor.