Kale is a leafy green vegetable that is high in vitamins A, C, and K, as well as fiber and antioxidants. It’s a popular ingredient in salads, smoothies, and other healthy dishes. This kale salad recipe is a great way to incorporate this nutritious vegetable into your diet.
Ingredients
- 1 bunch of kale (250g)
- 1 avocado
- 1/2 cup of cherry tomatoes (75g)
- 1/4 cup of feta cheese (30g)
- 1/4 cup of sunflower seeds (30g)
- 1/4 cup of olive oil (60ml)
- 1/4 cup of apple cider vinegar (60ml)
- 1 garlic clove
- 1/2 tsp of honey
- Salt and pepper to taste
Instructions
- Wash the kale and remove the stems.
- Chop the kale into small pieces and put it in a large bowl.
- Add the olive oil, apple cider vinegar, minced garlic, honey, salt, and pepper to a small jar. Close the lid and shake it well to make the dressing.
- Pour the dressing over the kale and massage it with your hands until the kale softens.
- Cut the avocado in half, remove the pit, and slice it thinly. Cut the cherry tomatoes in halves.
- Add the avocado, cherry tomatoes, feta cheese, and sunflower seeds to the bowl with the kale.
- Toss the salad well to mix all the ingredients.
- Serve the salad cold and enjoy!
This recipe is quick and easy to make, and it yields enough for four servings. It’s perfect for a healthy and nutritious lunch or dinner.
Variations
If you’re looking to switch things up, try some of these variations:
- Add some protein: You can add grilled chicken, tofu, or chickpeas to the salad for some extra protein.
- Change the cheese: If you don’t like feta cheese, you can use goat cheese or blue cheese instead.
- Use different nuts: Instead of sunflower seeds, you can use almonds, pecans, or walnuts.
- Add some fruit: Some sliced apples or pears can add a nice touch of sweetness to the salad.
Conclusion
This kale salad is a perfect meal when you’re looking for something healthy, quick, and easy. It’s packed with nutrients and flavor, and it’s a great way to incorporate kale into your diet. Try it out and let us know what you think!
FAQ
How do I prepare kale for a salad?
The best way to prepare kale for a salad is to remove the tough stems and ribs, and then chop or tear the leaves into bite-sized pieces. After that, massage the kale leaves with a small amount of olive oil and lemon juice to soften them and enhance their flavor.
Can I make this salad ahead of time?
Yes, you can make this salad ahead of time, but it’s best to dress it just before serving. Kale is a hearty green and can withstand being dressed for a while without wilting, but the other ingredients may become soggy if dressed too far in advance.
Can I add other vegetables to this salad?
Yes, you can add other vegetables to this salad to suit your taste. Some good options include shredded carrots, sliced cucumber, or diced bell peppers.
Can I make this salad vegan?
Yes, you can make this salad vegan by omitting the cheese and using a vegan-friendly dressing.
Can I use a different type of cheese?
Yes, you can use a different type of cheese if you don’t have parmesan or prefer a different flavor. Feta or goat cheese would be good options to try.
Can I use a different type of nut?
Yes, you can use a different type of nut if you don’t have almonds or prefer a different flavor. Walnuts or pecans would be good options to try.
Can I add protein to this salad?
Yes, you can add protein to this salad to make it more filling. Grilled chicken, shrimp, or tofu would be great additions.
Can I use a different type of vinegar in the dressing?
Yes, you can use a different type of vinegar if you don’t have red wine vinegar or prefer a different flavor. Balsamic or apple cider vinegar would be good options to try.
Can I use pre-washed kale?
Yes, you can use pre-washed kale if you’re short on time. However, it’s still a good idea to massage the leaves with a bit of olive oil and lemon juice to enhance their flavor and texture.
How long will leftovers keep in the fridge?
Leftovers will keep in the fridge for up to 3 days. However, the kale may become more wilted and the nuts may lose their crunch over time.
