Introduction
Kale Salad is a nutritious and delicious dish that highlights the robust flavor and texture of kale, a superfood known for its health benefits. This salad is versatile, allowing you to customize it with various toppings like nuts, seeds, fruits, and cheese. Tossed with a zesty dressing, kale salad can be served as a refreshing side dish or a hearty main meal. Its crunchy texture and earthy flavor make it a favorite among health-conscious eaters.
Ingredients
- 4 cups kale (curly or lacinato), stems removed and leaves chopped
- 1 cup cherry tomatoes, halved
- 1/2 cup cucumber, diced
- 1/4 cup red onion, thinly sliced
- 1/4 cup shredded carrots
- 1/4 cup feta cheese or goat cheese (optional)
- 1/4 cup nuts or seeds (such as walnuts, almonds, or sunflower seeds)
- 1 avocado, sliced (optional)
- 3 tablespoons olive oil
- 1 tablespoon apple cider vinegar or lemon juice
- 1 teaspoon Dijon mustard
- 1 teaspoon honey or maple syrup (optional for sweetness)
- Salt and freshly ground black pepper to taste
Instructions
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Prepare the Kale:
- In a large mixing bowl, add the chopped kale. Drizzle with a little olive oil and sprinkle with salt. Massage the kale leaves with your hands for about 1-2 minutes until they become softer and darker in color. This helps to break down the tough fibers and enhances the flavor.
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Prepare the Vegetables:
- Add the cherry tomatoes, cucumber, red onion, shredded carrots, and any other desired vegetables to the bowl with the kale. Toss to combine.
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Make the Dressing:
- In a small bowl or jar, whisk together the olive oil, apple cider vinegar (or lemon juice), Dijon mustard, honey (if using), salt, and pepper until well combined.
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Combine Salad and Dressing:
- Pour the dressing over the kale salad and toss well to ensure all the ingredients are evenly coated.
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Serve:
- Top the salad with crumbled feta or goat cheese, nuts or seeds, and sliced avocado if desired. Serve immediately.
Health Notes
- Kale is high in vitamins A, C, and K, as well as fiber and antioxidants. This salad can be a great addition to a balanced diet, but be mindful of the portion sizes of added fats like cheese and nuts, as they can increase the calorie content.
Serving Suggestions
- Kale Salad pairs well with grilled chicken, fish, or tofu for a complete meal. It can also be served alongside your favorite protein for a balanced lunch or dinner.
Tips
- Kale Variety: If you find raw kale too tough, consider using baby kale, which is more tender.
- Make-Ahead: You can prepare the kale salad and dressing in advance. Just keep the dressing separate until you're ready to serve to prevent the kale from wilting.
- Flavor Boost: Add additional toppings like dried fruits (raisins or cranberries), fresh herbs (parsley or cilantro), or cooked quinoa for added flavor and texture.
- Storage: Leftover kale salad can be stored in an airtight container in the refrigerator for up to 2 days, but it’s best enjoyed fresh.
