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Refreshingly sweet, zesty

Gisborne’s Sophie Steevens tackled a serious health challenge by changing her diet. Then she wrote a book about it. Here, from Raw & Free, is her green lentil, kale, caper, mint and hemp salad with chopped almonds.


1 cup green lentils, rinsed

1 litre water

1 bunch cavolo nero or curly

kale, stems removed and finely chopped

handful fresh mint leaves

¾ cup currants

¼ cup capers

1 large spring onion, sliced

1/8 teaspoon white pepper

¼ cup hempseeds

1 tablespoon balsamic vinegar

¾ cup raw almonds, chopped

1 large lemon, halved

To serve:

• fresh mint leaves

• lemon wedges


Place the lentils and water in a saucepan, cover, and bring to the boil.

Reduce the heat and simmer for 20–25 minutes, until soft. Drain.

Tip the lentils into a large bowl along with the kale, mint, currants, capers, spring onion, pepper, hempseeds, balsamic vinegar and half of the almonds. Squeeze over the lemon juice and toss to combine.

To serve, place the salad in a serving bowl and scatter over the remaining almonds. Garnish with mint and serve with lemon wedges.

(Serves 4-6).

Sophie says: “This is one of those lively, nutrient-dense salads that I often crave for a wholesome dinner. I absolutely love the refreshingly sweet and zesty flavours with the crunchy texture to match. Green lentils, hempseeds, almonds and kale provide fantastic sources of protein, along with a stellar list of other essential nutrients, and pair wonderfully with the currants, capers, mint, lemon and balsamic to create a sensational salad your body will love you for.”

LENTIL AND KALE SALAD: A superbowl full of protein and other essential ingredients — sensational.
Extract from Raw & Free by Sophie Steevens. Photography by Lottie Hedley. RRP$45.00. Published by Allen & Unwin NZ.