Garden to Table Kale Salad
This vibrant Garden to Table Kale Salad is well balanced with natural sweetness, lots of fiber, and healthful ingredients. It’s easy to make, fresh, and delicious.
Servings 2 salads
Calories 267kcal
Ingredients
Salad:
- 2 cups roughly chopped kale massaged with 1 tablespoon olive oil
- ½ cup shredded red cabbage
- ½ cup shredded carrots
- ¼ cup broccoli florets
- ½ cup sweet potatoes roasted and cooled
- ½ avocado sliced
- 1 tablespoon chopped parsley
- 1 tablespoon chopped mint
- 1 tablespoon lemon balm leaves optional
- 2 tablespoons pumpkin seeds
Dressing:
- 1 tablespoon olive oil
- 1 tablespoon apple cider vinegar or lemon juice
- 1 teaspoon grated turmeric root or ½ teaspoon dried turmeric
- Sea salt & pepper to taste
Instructions
- To massage kale. Rinse the kale leaves under cool tap water to clean them. Then, dry them, I love using a salad spinner.
- Remove the green leaves from the stem stalk either with your hands, or cut them off. Roughly chop the kale into bite sized pieces.
- Add kale to a large mixing bowl and add 1 tablespoon olive oil. Massage the oil into the kale leaves with clean hands for about 3 minutes. Massaging helps break down some of the tough fibrous chew of kale, and infuses it with oil, making it more tender and easier to chew and digest.
- Toss all salad ingredients together.
- Mix dressing ingredients together and whisk to combine or shake in a jar with a tight-fitting lid. Pour dressing over salad, and toss again.
Notes
To roast sweet potato:
1 large sweet potato, scrubbed clean
1 tablespoon olive oil or light flavored oil of your choice
Preheat oven to 400° F. Cut sweet potato into bite sized pieces, about ½ to 1-inch in size. Place the cubed sweet potatoes in a large cast iron skillet or on a baking sheet, and drizzle with oil, toss to coat. Roast, turning occasionally, for 25-30 minutes, or until crisp and browned outside and just tender inside. Salad is best served immediately, but holds up surprisingly well when kept in an airtight container in the fridge for a couple of days.
1 large sweet potato, scrubbed clean
1 tablespoon olive oil or light flavored oil of your choice
Preheat oven to 400° F. Cut sweet potato into bite sized pieces, about ½ to 1-inch in size. Place the cubed sweet potatoes in a large cast iron skillet or on a baking sheet, and drizzle with oil, toss to coat. Roast, turning occasionally, for 25-30 minutes, or until crisp and browned outside and just tender inside. Salad is best served immediately, but holds up surprisingly well when kept in an airtight container in the fridge for a couple of days.
Nutrition
Calories: 267kcal | Carbohydrates: 20g | Protein: 6g | Fat: 20g | Saturated Fat: 3g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 12g | Trans Fat: 0.01g | Sodium: 69mg | Potassium: 772mg | Fiber: 8g | Sugar: 5g | Vitamin A: 12936IU | Vitamin C: 55mg | Calcium: 117mg | Iron: 3mg
