Classic Kale Salad
Kale, a type of leafy green, offers an abundance of nutrients and versatility. It’s a grocery list staple with loads of benefits for your health! Similar to other cruciferous vegetables, kale is a rich source of many nutrients, notably vitamin K, which is essential for blood clotting and maintaining strong bones. Regularly eating leafy greens throughout the week is also associated with enhanced cognitive health. Give this delightful salad a try to effortlessly and enjoyably incorporate leafy greens into your dietary routine!
Prep Time: 10 minutes Cook Time: 0 minutes Yield: 3 Serving Size: 2 cups
Ingredients:
- 1 lb Kale, chopped
- ½ Cup Roasted Chickpeas
- ½ Cup Freshly Grated Parmesan Cheese
- ⅛ Cup Olive Oil
- ¼ Cup Lemon Juice
- 3 Cloves Garlic, minced
- Pinch of Sea Salt
- ¼ Teaspoon Black Pepper
Directions:
- Gather your kale and add it to a mixing bowl (see below for steps on how to prepare kale).
- Prepare the dressing by mixing together the olive oil, lemon juice, garlic, and black pepper and salt until fully combined.
- Pour the dressing on top of the salad, along with the grated parmesan cheese, and massage.
- Toss the parmesan cheese and roasted chickpeas on top (for convenience, you can buy bagged roasted chickpeas). Serve immediately, or store in an airtight container in the fridge for up to 2-3 days. Enjoy!
How to prepare kale:
Preparing kale involves a few simple steps to ensure it’s clean, tender, and ready to use. Here’s a guide on how to prepare kale:
- Selecting kale: Choose fresh kale that has vibrant green leaves and firm stems. Avoid wilted, yellowed, or discolored leaves.
- Washing kale: Fill a large bowl or sink with cool water. Submerge the kale leaves in the water and gently swish them around to remove any dirt or debris. You can also rinse each leaf individually under running water. Repeat this process until the kale leaves are clean.
- Removing the tough stems: Hold the stem end of the kale leaf with one hand and use your other hand to firmly grip the base of the stem. With a quick motion, pull your hand along the stem to strip the leaves away from it. Alternatively, you can use a knife to cut along the sides of the stem, separating the leaves.
- Cutting or tearing into desired pieces: Once the stems are removed, you can cut or tear the kale leaves into the desired size. For salads or smaller pieces, you can chop the leaves into bite-sized pieces using a sharp knife. If you prefer larger pieces for cooking, tear the leaves by hand into the desired size.
- Optional: Massaging the kale (i.e. for salads): If you plan to eat the kale raw, you can enhance its texture and flavor by massaging it. Place the torn or chopped kale leaves in a large bowl and drizzle them with a small amount of olive oil or lemon juice. Gently massage the leaves with clean hands for a few minutes until they become slightly wilted and tender.
- Rinse again (optional): If you massaged the kale or if you prefer an extra rinse, you can give the kale a quick rinse under running water to remove any residual oil or lemon juice.
Nutrition Facts:
If using this recipe in your personalized ATNG meal plan, 1 serving counts as 1 protein, 1 starch, 1 vegetable, 2 fats.
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