Kale Salad with Lemon Vinaigrette
Kale Salad with Lemon Vinaigrette is a nutritious and flavorful dish that showcases the robust and earthy flavors of kale. Kale is a nutrient-dense leafy green vegetable that is packed with vitamins, minerals, and antioxidants.
This salad combines hearty kale leaves with a tangy lemon vinaigrette, complemented by a variety of toppings such as nuts, seeds, and cheese for added texture and flavor. It’s a versatile salad that can be served as a light lunch or a refreshing side dish, perfect for any season.
Ingredients:
- 1 bunch of kale (about 8-10 cups), stems removed and leaves thinly sliced
- 1/4 cup extra virgin olive oil
- 1/4 cup freshly squeezed lemon juice (from about 2 lemons)
- 1 teaspoon Dijon mustard
- 1 clove garlic, minced
- 1 teaspoon honey or maple syrup (optional, for sweetness)
- Salt and freshly ground black pepper, to taste
Optional Toppings:
- 1/4 cup sliced almonds, toasted
- 1/4 cup dried cranberries or raisins
- 1/4 cup crumbled feta cheese or goat cheese
- 1/4 cup sunflower seeds or pumpkin seeds
How to Make:
Prepare the Kale:
Wash the kale leaves thoroughly under cold water. Remove the tough stems by holding the stem with one hand and stripping the leaves off with the other hand. Stack the leaves, roll them up tightly, and slice them thinly into ribbons. Place the sliced kale in a large salad bowl.
Make the Lemon Vinaigrette:
In a small bowl, whisk together the extra virgin olive oil, freshly squeezed lemon juice, Dijon mustard, minced garlic, honey or maple syrup (if using), salt, and pepper until well combined.
Massage the Kale:
Pour the lemon vinaigrette over the kale leaves in the salad bowl. Use clean hands to massage the vinaigrette into the kale leaves for about 2-3 minutes. Massaging helps to soften the kale leaves and reduce their bitterness.
Let the Salad Rest:
Let the kale salad sit for at least 15-30 minutes at room temperature to allow the flavors to meld together. This resting time also helps to further soften the kale leaves.
Add Toppings (if using):
Just before serving, sprinkle sliced almonds, dried cranberries or raisins, crumbled feta cheese or goat cheese, and sunflower seeds or pumpkin seeds over the kale salad. Toss gently to combine.
Serve:
Serve the Kale Salad with Lemon Vinaigrette immediately as a nutritious and flavorful side dish or light lunch option.
Chef’s Note:
You can customize this salad by adding grilled chicken breast, cooked quinoa, or chickpeas for added protein.
To make the salad ahead of time, prepare the kale and vinaigrette separately. Combine them just before serving to maintain the freshness and texture of the salad.
Nutritional Information (per serving, based on approximately 4 servings):
- Calories: 250 kcal
- Total Fat: 18g
- Saturated Fat: 3g
- Trans Fat: 0g
- Cholesterol: 5mg
- Sodium: 250mg
- Total Carbohydrates: 20g
- Dietary Fiber: 5g
- Sugars: 8g
- Protein: 7g
Enjoy this vibrant and nutrient-packed Kale Salad with Lemon Vinaigrette as a delicious way to incorporate more greens into your diet!
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