Kale is a leafy green vegetable that is rich in fiber, minerals, and antioxidants. While kale can sometimes be intimidating to cook with, it doesn't necessarily have to be -- in fact, it can easily be used in place of other dark leafy greens in a salad. Experiment with a variety of flavor combinations to find a recipe that best suits your tastebuds.
Summer Kale Salad
Bursting with flavor, this salad is tasty enough to please even the fussiest eater. Serves four.
Ingredients
- 1/2 cup white sugar
- 1/2 cup white vinegar
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 1/4 cup olive oil
- 1 bunch kale, washed, stems removed, and torn into bite-sized pieces
- 1 (16 ounce) package packed frozen edamame, thawed
- 1/4 red onion, sliced
- 1 cup shredded carrots
- 1 cup blueberries
- 1/2 cup dried cranberries
- 1/2 cup cashews
- 1/2 cup roasted sunflower seeds
Directions
- Combine sugar, vinegar, salt, black pepper, and olive oil in a large mixing bowl, and whisk thoroughly.
- Toss kale, edamame, sliced onion, carrots, blueberries, dried cranberries, cashews, and roasted sunflower seeds together in a large serving bowl.
- Pour dressing over the top of kale salad mixture and toss carefully.
- Refrigerate salad until ready to serve.
Mango-Kale Salad
Mango puts a sweet twist on this salad, which is filling enough to serve as a light lunch entrée. Serves four.
Ingredients
- 1 bunch kale, washed, stems removed, torn into bite-sized pieces
- 1 lemon, juiced, with juice divided
- 1/4 cup extra virgin olive oil
- Salt, as desired
- 1 tablespoon honey
- Black pepper, as desired
- 1 mango, peeled and diced
- 1/4 cup roasted, salted pepitas
Directions
- Place kale in a large serving bowl with half of the lemon juice and salt.
- Combine remaining lemon juice, honey, and black pepper in a small mixing bowl.
- Whisk olive oil into lemon and honey mixture until thoroughly combined.
- Pour dressing over kale leaves.
- Add mango and pepitas to kale salad and toss.
- Refrigerate kale salad until ready to serve.
Sweet Potato-Kale Salad
This colorful salad is pretty enough for a party, and easy enough for a weeknight dinner. Serves four.
Ingredients
- 2 sweet potatoes, peeled, cut into 1-inch cubes
- 3 tablespoons olive oil
- Salt and pepper to taste
- 1 purple onion, sliced
- 4 cloves garlic, minced
- 1 bunch kale, washed, stems removed, and torn into bite-sized pieces
- 2 tablespoons red wine vinegar
- 1 teaspoon fresh thyme, chopped
Directions
- Preheat oven to 400 degrees Fahrenheit.
- Toss sweet potatoes with two tablespoons olive oil, salt, and pepper.
- Place sweet potatoes on a rimmed cookie sheet, and bake for 20 to 25 minutes, or until tender.
- Set sweet potatoes aside and allow to cool completely.
- Heat remaining tablespoon of olive oil in a frying pan over medium heat.
- Add onions and garlic to the frying pan, and cook for 15 minutes, or until onions have caramelized.
- Add kale to frying pan and cook for two to three minutes, or until wilted and soft.
- Remove kale, onions, and garlic from frying pan, and allow to cool completely.
- In a large serving bowl, combine red wine vinegar and thyme.
- Add sweet potatoes and kale mixture to serving bowl and toss.
- Season with additional salt and pepper to taste before serving.
Super Salads
Adding new foods to your diet can sometimes be a bit intimidating. Fortunately, kale is a fairly versatile green leafy vegetable that can enhance any salad.
