Loaded Chopped Kale Salad
Whether you are transitioning to a plant-based diet, trying to consume more vegetables, or just eat healthier, this filling Chopped Kale Salad is for you! Loaded with vitamins, minerals, antioxidants, fiber and even some protein and covered in a tangy mustard vinaigrette, this is no wimpy salad!
Servings: 4
Calories: 186kcal
Equipment
Ingredients
Chopped Kale Salad
- 1 bunch Lacinato kale chopped into bite size pieces
- 1 red bell pepper seeded and chopped
- 1 cup chopped red cabbage
- 1 cup shredded carrot
- 1 cup chopped cucumber
- 1 cup sliced cherry or grape tomatoes
- ¼ cup chopped fresh parsley
- 2 tablespoons raw shelled pumpkin seeds
- 2 tablespoons raw shelled sunflower seeds
- 1 avocado pitted and diced
Tangy Mustard Dressing
- 2 tablespoons apple cider vinegar
- 1 tablespoon red wine vinegar
- 2 tablespoons dijon mustard
- 1 tablespoon pure maple syrup
- 1 clove garlic minced
- 1 tablespoon minced shallot
- ½ teaspoon salt or to taste
- ¼ teaspoon black pepper or to taste
Instructions
- Whisk all dressing ingredients in a small bowl and set aside.
- Add the chopped kale to a large mixing bowl. Pour 2 tablespoon of the dressing over the kale and massage it in using clean hands.
- Add the remaining salad ingredients to the bowl.
- Pour the remaining dressing over the salad and toss well to combine.
Notes
~ Massage the kale with a bit of the dressing to soften the hearty leaves.
~ This chopped kale salad is more of a method than a strict recipe. The ingredient amounts for the veggies are just estimates. Use more of what you love, less (or none) of what you don't.
~ If you aren't serving the salad right away, wait to add the avocado so it doesn't brown.
~ Use a bold flavored dressing so it stands up well to the hearty vegetables in the salad.
Nutrition
Calories: 186kcal | Carbohydrates: 21g | Protein: 6g | Fat: 10g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Sodium: 420mg | Potassium: 697mg | Fiber: 8g | Sugar: 7g