Kale Apple Lentil Salad
A crunchy kale apple lentil salad that supports gentle digestion
High Fiber
Fiber Rich
Plant Based
90%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- High-fiber combination of lentils, kale, and apple supports digestive health.
- Colorful plant foods promote dietary diversity and polyphenol intake.
- Lean plant-based protein from lentils helps balance meals with fiber for satiety.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
2 servings
kale
100
gram
apple
1
piece
lentils
50
gram
olive oil
2
tablespoon
lemon juice
1
tablespoon
Drop, salt
1
teaspoon
pepper
1
teaspoon
Instructions
1
Cook the lentils according to package instructions until tender.
2
Meanwhile, wash and chop the kale into bite-sized pieces.
3
Core and slice the apple into thin pieces.
4
In a large bowl, combine the cooked lentils, kale, and apple.
5
Drizzle with olive oil and lemon juice.
6
Season with salt and pepper to taste.
7
Toss gently to combine all ingredients.
8
Serve immediately or refrigerate for later.
Nutrition
420 kcal
Calories
20 g
Protein
72 g
Carbohydrates
22 g
Fiber
12 g
Sugar
6 g
Fat
1 g
Saturated fat
0.8 g
Salt
FAQ
What are the core ingredients and their benefits?
Kale, lentils, and apple provide fiber, plant protein, and polyphenols that support gut health.
Is this salad vegan or vegetarian?
Yes, it’s plant-based. If a dressing contains dairy, adjust accordingly.
How should I prep the kale for the salad?
Rinse it, remove tough stems, tear or chop the leaves, and massage with a little oil or lemon juice to soften.
Can I make this ahead and keep it fresh?
Yes—store in a sealed container in the fridge; add apples closer to serving to prevent browning; keep the dressing separate.
How long does it take to prepare?
It’s quick; if using dried lentils you’ll need to cook them, otherwise canned lentils let you assemble in about 15–20 minutes.
What dressings pair well with this salad?
Light vinaigrettes or citrus dressings; avoid heavy creamed dressings.
Can I customize with other ingredients?
Yes—add nuts or seeds, extra vegetables, or cheese if you like; keep flavor balances in mind.
Is it gluten-free?
The salad is naturally gluten-free; just check dressings or add-ins for gluten-containing ingredients.
How can I keep apples from browning?
Toss with lemon juice or add apples just before serving.
How can I keep this gut-friendly if I have digestive sensitivity?
Start with smaller portions and increase fiber gradually; rinse lentils well; consider soaking or sprouting lentils to reduce gas.