Since I made kale and cauliflower colcannon for Saint Patrick’s Day this year I’ve been incorporating more and more kale into my diet. It really is the steak of greens: hearty and satisfying. Most of my early kale dishes involved cooked kale. I wanted to branch out and try raw kale, so I gave this salad from Skinnytaste a try and loved it. It’s the base of the recipe you see below.
The salad alone was nice, but I wanted more veggies and more protein to make it a complete meal. As I was crafting this recipe, I tried lots of various beans including chick peas, black beans, and kidney beans. They were all good, but I landed on using pink beans because they’re lower in calories than the rest and, well, because they’re pink. And I like pink. Having said that, you can go with any protein you like. I’m planning on trying this with quinoa and grilled chicken soon. You can also toss in whatever veggies you like–I often find myself putting in whatever is in my veggie drawer and needs using up. I particularly like bell pepper, though, because of it’s high vitamin content.
Kale Superfood Salad
Servings: 2 · Serving Size: one half · Calories: 515
Fat: 30 g · Cholesterol: 15 mg · Sodium: 1162 mg · Carbs: 52 g · Fiber: 17 g · Sugar: 1 g · Protein: 20 g
- 1 bunch kale (9 oz. after de-stemming)
- 1 Tbsp olive oil
- 1/2 tsp salt
- 1 Tbsp lemon juice
- 1 medium yellow bell pepper (8.4 oz, after removing stem and seeds)
- 1/3 cup grated parmesan cheese
- 1 large avocado (8.5 oz. after pitting and removing skin)
- 1 cup pink beans
Wash and de-stem kale. Cut or tear it into bite-sized chunks and place in a large bowl. Add olive oil and salt to the bowl.
Massage kale for 3 minutes. This video from America’s Test Kitchen does a good job of illustrating just how to massage it, but it’s pretty simple: just squeeze handfuls of it.
When your 3 minutes are up, cut you bell pepper and avocado into bite-sized pieces and add to the bowl, then add the lemon juice, parmesan cheese, and pink beens to the bowl. Stir until everything is thoroughly mixed.
Serve with salt and fresh cracked black pepper.
Here’s what the kale looks like before massaging:
And here’s the kale after 3 minutes of massaging:
I actually prefer to buy dry beans and make them myself (recipe forthcoming!) but I was in a time crunch when I made this recipe so I went with the canned variety instead.
This recipe makes a huge salad! It’s one of my favorite work lunches for that reason–it keeps me full all afternoon.