The Kale Salad Recipe You Actually Want
The Kale Salad Recipe You Actually WantIf you haven’t yet discovered the magic of kale, stay with Ligeia here, as she is about to introduce you to a kale salad recipe that will change your kale experience. Find more delicious recipes from her over at Trueheart Gal.
While kale isn’t a miracle cure for all ills, it is pretty darn healthy. And if you don’t believe it – have a look:
At just 33 calories, one cup of raw kale has nearly 3 grams of protein, 2.5 grams of fiber (which helps manage blood sugar and makes you feel full), Vitamins A, C, and K, Folate – a B vitamin that’s key for brain development, and Alpha-linolenic acid – an omega-3 fatty acid.
Making Kale Tender
If you’ve ever tried to make a salad using kale, you know the main problem is its rough, tough texture. I found an easy, delicious and healthy recipe in a terrific book my mother bought me, called The Make-Ahead Cook by the great folks at America’s Test Kitchen. Their recipe uses two methods to tenderize the kale – overnight marinating as well as kneading.
One recipe contains a delicious and really unusual vinaigrette, containing pomegranate molasses, cider vinegar and honey.
The book’s version calls for roasted sweet potatoes. I’ve never added them – not because they don’t sound delicious, but I never get it together to make them. I’ll give you the book’s version with the potatoes, but I can tell you it is also delicious without them.
Which Kale Should You Use in a Salad?
Green curly kale, Tuscan kale (also known as dinosaur or Lacinato kale) or red kale can be used in this recipe. Do not use baby kale. I often skip the pecans and pomegranate seeds and instead I add dried fruits – cherries, cranberries, raisins, chopped prunes and dates – whatever I have around. Add them prior to putting the salad in the refrigerator to marinate.
Overnight Kale Salad with Pomegranate Dressing
Serves 4
Prep time: 1 hr
Wait time: 24 hrs (overnight)
Ingredients
- 1-1/2 lbs sweet potatoes, peeled, quartered lengthwise, and cut crosswise into 1/2 inch
- 1/4 cup extra virgin olive oil – plus 1 TB
- 2 TB water
- 1 1/2 TB pomegranate molasses – If you can’t find this, substitute 2 TB lemon juice, 2 tsp mild molasses and 1 tsp honey
- 1 shallot, minced
- 1 TB honey
- 1 TB cider vinegar
- 12 ounces kale – stemmed and sliced into 1-inch strips
- 1/4 head radicchio (5 ounces) cored and sliced thin
- 1/2 cup pecans, toasted and chopped
- 1/3 cup pomegranate seeds
- 1 ounce Parmesan cheese, shaved
Preparation
- Adjust oven rack to middle position and heat to 400 degrees.
- Toss sweet potatoes with 1 tablespoon oil, 1/2 teaspoon salt, 1/2 teaspoon pepper until evenly coated.
- Arrange in single layer in rimmed baking sheet and roast until bottom edges of potatoes are browned, about 15 minutes.
- Flip potatoes and continue to roast until second side is spotty brown, 10 to 15 minutes.
- Transfer potatoes to large plate and let cool to room temperature, about 20 minutes.
- Meanwhile, whisk water, pomegranate molasses, shallot, honey, vinegar, 1/4 teaspoon salt, and 1/4 teaspoon pepper together in medium bowl. Whisking constantly, drizzle in remaining 1/3 cup oil.
- Vigorously knead and squeeze kale with hands until leaves are uniformly darkened and slightly wilted, about 5 minutes. Toss kale, roasted potatoes, and radicchio with 1/3 cup vinaigrette in a large bowl; cover. Cover remaining vinaigrette.
Store
Refrigerate kale mixture and vinaigrette separately for up to 24 hours.
Finish and Serve
- Remove kale mixture and vinaigrette from refrigerator and let sit at room temperature for 15 minutes.
- Whisk vinaigrette to recombine, then drizzle over kale mixture.
- Add pecans and pomegranate seeds, if using, and toss to combine.
- Season with salt and pepper to taste and top with Parmesan.
- Serve!
If this salad doesn’t become a part of your regular rotation, I’ll be surprised. It’s a delicious side, or a wonderful base for any meal. Or you can simply eat it on its own as your main course. Enjoy!
Ligeia P
After a nearly 25 year career in marketing and communications, I now have the luxury to blog. What am I passionate about? Midlife. Aging. I am fascinated by how other women are or have navigated this road. How my mother, aunts and grandmothers did it, how are my friends younger and older, movie stars, my sister, strangers on the street, women on Instagram, and women in magazines doing it? How do I want to do it – especially given that I can still hardly believe I’m on the road? Join me and let's age with joy, humor, courage, strength and style.
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