Tre Stelle® Kale Feta Salad with Lentil Recipe

Instructions:

In a saucepan, bring lentils and 8 cups (2 L) water to a boil. Reduce heat to low and cook for 45–60 minutes or until tender. Drain and let cool. To make salad dressing, heat oil on medium heat in a skillet. Cook mustard and cumin seeds, garam masala, salt and pepper for 15 seconds. Let cool and add lemon zest and juice, if desired. In a large bowl, toss to combine lentils, kale, cherry tomatoes, cashews, onion, Feta and salad dressing. Serve.

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Created by: Dairy Farmers of Canada www.dairygoodness.ca

Cheese: Feta

Kale Feta Salad FAQs 

To learn more about our delicious kale feta salad, take a look through some of our most frequently asked questions to improve your cooking skills and knowledge! 

Can I add lemon or Italian vinaigrette to this dish?

Yes, one of the great aspects of our delightful kale feta salad is that the options really are endless when it comes to choosing the right salad dressing. With salads such as our creation that contain numerous hearty ingredients, the goal is to choose a salad dressing that is going to complement the flavors of each individual component without overpowering them. 

Therefore, a light Italian or lemon vinaigrette is the perfect salad dressing option that is going to help tie in each of the ingredients to make the salad a beautiful piece altogether, but also on its own when you take each bite. 

Italian seasoning is known for its earthy aromas with savory and sweet undertones. So, when paired with a simple vinaigrette, you're going to experience a dressing that is tangy and zesty with bold tastes of red wine, garlic, and of course, lemon juice which is why Italian dressing is such an excellent option such a plentiful salad such as this one. These vibrant flavors are ultimately going to highlight the different textures in the cherry tomatoes, salty feta cheese, the mild sweetness of the red onion, the earthy and warm aromas of the cumin seeds, and the hints of cinnamon and peppercorn from the garam masala for the perfect dish we have a strong feeling you're going to fall in love with. 

Another great aspect of this salad is that it can be made all year round and offers you the ability to substitute ingredients for ones that are in season while playing with the overall textures and tastes when you want to. For those who prefer to have the citrus and acidity of lemon as the main ingredient as opposed to one that is being an undertone in your salad dressing, instead of Italian dressing, you can always opt for a simple lemon and olive oil dressing that is still going to bring out the flavors of each ingredient but also help enhance them for a brighter, more vibrant tastes. 

Is salad a good lunch meal?

Yes, salad, including the Tre Stelle kale feta salad, is an excellent way to eat a balanced meal that offers many nutrients that are good for your health while leaving you full and satisfied after each bite. Although salads are typically viewed as being a dish best served in the evening or during the summer, an excellent crisp salad with many different ingredients is a great way to play and experience other flavor pairings all year round. 

One of the best parts of eating salad is that there are no rules when it comes to what ingredients you can add; it really is up to the personal preferences of who is preparing and eating it. On the other hand, salads are a dish that allows you to eat more while keeping your calorie count low if you are trying to eat healthier and more balanced meals throughout the day. Other benefits of eating salads for lunch include: 

Natural Source of Essential Vitamins and Minerals 

At the heart of many salads, such as the Tre Stelle kale feta salad, are leafy greens. And if you weren't already aware, leafy greens are an excellent and plentiful natural source of essential vitamins and minerals that can not only lower your blood pressure, improve your digestive health, and balance your blood sugar levels, but eating salads regularly can also reduce your risk of developing diseases later on in life.

On the other hand, salads that contain healthy seeds, lentils, and nuts are excellent sources of protein and other vitamins and minerals that are not only good for your overall health but will also keep you feeling full for longer. Therefore, if you have a salad in the midafternoon, you're going to have an easier time staying away from unhealthy snacks before eating dinner later on in the evening. 

Easy to Prepare 

Remember, there are no rules that say what can and cannot go into a salad. Therefore, if you're short on time or don't have many ingredients in your home, you can always throw together some chopped vegetables, dressing, and Tre Stelle feta cheese into a bowl and have a healthy meal that takes less than a couple minutes to prepare. Therefore, whether you're on the go or at home, a salad is perfect for holding you over hunger-wise until you make it home for a heartier meal. 

Good Source of Healthy Fats 

Ingredients such as lentils, pumpkin seeds, flax, chia seeds, and sunflower seeds not only make great salad toppings but are also a great source of healthy fats that will contribute to your overall health without being processed or raising your cholesterol levels. 

Add Meat for Extra Protein on the Side 

A great way to add more protein to your salad is by pairing it with your favorite meat or poultry. And the nice thing about having a salad, whether for lunch or dinner, is that they pair with all times of meats, fish, and poultry. Therefore, the options for salad combinations are unlimited while still providing you with excellent sources of nutrients that are also delicious. 

As you can see, while salads are typically served before meals in the evening, they also offer numerous health benefits. Therefore, if you're looking for an easy-to-prepare meal that provides nutrients, great flavors, and textures, then a salad is a great option, regardless of what time of year it is. 

Further, salads, especially ones that contain ingredients packed with carbs, such as lentils, your body is going to get a substantial supply of energy that is going to boost your overall mood and ability to make it through the rest of the day without feeling tired and unsatisfied with your meal. Additionally, salads are a source of raw fruits and vegetables that is not cooked. Therefore, you can expect to absorb high nutrient amounts, unlike foods that lose lots of their nutrient levels when they are cooked. 

What is the best dressing for this salad?

Really any salad dressing will work with this type of kale feta salad and can be customized to what kind of flavors you want to experience when you are preparing this salad. However, if you are looking for suggestions, we suggest opting for an olive oil-based salad dressing to keep it light, perhaps adding a bit of vinaigrette as well to add in some acidic flavors. Here are some other salad dressings we think work great with our tasty and nutrition-packed kale feta salad that you can try at home: 

1. Lemon Vinaigrette Salad Dressing  

•  1/3 cup of virgin olive oil
•  ¼ cup of fresh lemon juice
• 1 teaspoon of Dijon mustard
•  ½ teaspoon of honey
•  1 minced clove of garlic 
• A pinch of salt and pepper to taste

2. Cilantro Lime Salad Dressing 

• ¼ cup of virgin olive oil 
• 2 tablespoons of fresh lime juice 
• 1 teaspoon of honey 
• 2 tablespoons of chopped cilantro
• 1 ½ minced garlic 
• A pinch of salt and pepper to taste 
• ¼ teaspoon of ground coriander  

3. Green Goddess Salad Dressing 

• 1 tablespoon of virgin olive oil  
• 1 cup of plain Greek yogurt
• 1 cup of parsley
• 1 cup of mixed cilantro, mint, and dill 
• 2 tablespoons of chopped chives
• 2 tablespoons lemon juice
• 2 teaspoons capers
• 1 minced garlic clove
• ¼ teaspoon of sea salt
• A pinch of black pepper to taste 

4. Lemon Tahini Salad Dressing 

• ¼ cup of smooth, runny tahini
• 3 tablespoons of water, more if needed
• 2 tablespoons of fresh lemon juice
• 2 tablespoons of virgin olive oil 
• 1 tablespoon of maple syrup or honey
• 1 teaspoon of toasted sesame oil
• 1 grated garlic clove
• ¼ teaspoon of sea salt 

5. Honey Mustard Salad Dressing 

• ½ cup Dijon mustard
• ½ cup plain Greek yogurt
• 3 tablespoons honey
• ½ lemon, juiced
• 2 tablespoons olive oil
• A pinch of salt to taste

6. Greek Yogurt Poppy Seed Salad Dressing 

• 1 cup plain of Greek yogurt
• 3 tablespoons of honey
• 3 tablespoons of apple cider vinegar
• 1 teaspoon Dijon mustard
• 2 teaspoons of poppy seeds

7. Italian Salad Dressing 

• 1 and 1/2 cups of virgin olive oil
• 1/2 cup of red wine vinegar
• 1/2 teaspoon of salt
• 1/2 teaspoon of sugar
• 1/2 teaspoon of black pepper
• 1 teaspoon of dried Italian seasoning
• 1 teaspoon of Dijon mustard
• 1 finely minced garlic clove

Making your own salad dressing at home is a great way to make use of the ingredients in your kitchen. In addition, it is also a strategic and conscious method of knowing exactly what elements are going into your dressing. That way, you can ensure that your dressing is fresh and free of any chemicals and preservatives. Further, making your own salad dressing at home for our delicious and healthy kale feta salad also provides you with the freedom to play with flavor pairings until you find one you absolutely love. 

If you do choose to make your own salad dressing to pair with this Tre Stelle feta cheese salad, then storing the remaining sauce you make is key to ensuring you can enjoy this salad pairing numerous times before making another batch. Therefore, to make sure your homemade salad dressing doesn't go to waste, keep it stored in a lid-tight container in your refrigerator for up to two weeks if there are no dairy ingredients. In contrast, dairy-based homemade dressings should only be kept for up to one week before they will spoil.  

On the other hand, not everyone has the time to make their own salad dressing –and that's okay! Your local grocery store should have pre-made versions of salad dressings that are similar to the ones we've listed above, so you can still enjoy some of our delicious pairings at home as well! 

Regardless of which salad dressing you choose, one of the best parts of preparing salads is that no one is stopping you from trying different flavor pairings or ingredients. Therefore, you can make a dressing you truly love that will have you excited to eat salads every day! 

Will this salad taste good with lemon olive oil dressing?

Yes, the Tre Stelle feta kale salad will pair nicely with a light lemon olive oil dressing. Although lemon olive oil dressing is simple in its ingredient list, it does not disappoint with its flavor. 

With a hint of tangy citrus acidity from the lemon juice, paired with the aromas of a rich virgin olive oil, consider adding a clove of garlic and a pinch of pepper to enhance the overall flavor profile for the perfect combination of delicious tastes. Olive oil salad dressings such as this are perfect for salads that have more extensive ingredient lists. It will also pair nicely with the saltiness of the feta cheese to complement the overall flavor palate of this dish. Typically, when you have a lemon-based salad dressing with a high citrus and acidic taste, adding a slightly salty undertone that is also tangy can really help to brighten the dish by allowing each flavor to shine on its own as well as together. 

This is because while the dressing itself packs a lot of flavors, it's only enough to enhance the different textures and tastes of the ingredients without overpowering them. 

Oftentimes, when a salad dressing is too thick and complex, it can take away from the aromas and flavors of what is included in the salad, which is something that you will not want to do. Therefore, when pairing a dressing such as a lemon olive oil dressing with a salad that contains feta, you'll get the best of both worlds by highlighting individual flavors while enjoying the mix as a whole. 

Additionally, this type of salad dressing is perfect for serving at any time of the year because it is timeless and easy to whip up with ingredients you most likely already have in your kitchen. 

Alternatively, if you want to try other flavor pairings with our delicious kale feta salad, consider making one of the homemade salad dressings we've listed above. Each salad dressing can be made fresh, with most of the ingredients already available to you at home for your convenience. 

Benefits of Olive Oil and Lemon Juice in Your Diet 

Furthermore, olive oil dressings contain numerous nutrients and antioxidants that can improve your health without being saturated with unhealthy fats. Some other health benefits of olive oil include: 

• Packed with vitamin E and vitamin K 

• Contains antioxidants that can reduce your risk of chronic diseases 

• Helps prevent high blood cholesterol while reducing the risk of developing heart disease. 

• Contains potent anti-inflammatory properties

• It May help prevent strokes by being a good source of monounsaturated fats that reduces the risk of heart disease and strokes. 

• Studies show that consuming healthy amounts of olive oil may help fight the development of Alzheimer's Disease. 

• Studies suggest that healthy consumption of olive oil may also reduce the risk of type 2 diabetes. 

• The anti-inflammatory properties of olive oil can help treat those with rheumatoid arthritis. 

On the other hand, there are numerous benefits to ingesting healthy levels of lemon juice in your diet as well. The benefits of lemon juice include: 

• Excellent source of Vitamin C, calcium, potassium, and folate. 

• Several studies suggest that lemon juice consumption can help fight and reduce the risk of cancer.

• Drinking lemon juice is a great way to reduce the risk of experiencing kidney stones. 

• Lemon juice is also great for digestion. Therefore, when used in a salad dressing and paired with healthy ingredients such as the ones found in our kale feta salad, you can ensure that it will not irritate your digestive system but rather help you become more regular by healing and improving your overall gut health from the inside out. 

• It can help regulate the body's blood glucose levels. 

As you can see, the benefits of simple salad dressings such as a straightforward lemon olive oil combination are not only delicious but also offer many health advantages that will help you live a more balanced lifestyle.