Kale Salads Every Day!
By Linda Tyler
Kale salads taste great, deliver vital nutrients, and keep well — something that can't be said for many salads.
As a recipe developer, I love working with kale because it can stand up to strong flavors. In fact, kale plays well with lots of flavor combinations. Bold ingredients help blunt kale's slightly bitter edge and bring out its brighter, milder side. This is especially true with kale salads. In making tabbouleh salad with kale, for example, I found kale's flavor to be milder and less bitter than parsley, the fresh herb used in traditional tabbouleh. In fact, I had to add extra seasonings to match the total impact of the parsley version of this well-loved Middle Eastern dish.
When it comes to nutrition, kale gets an A+. This dark leafy green, part of the cruciferous family, is packed with vitamins, minerals, fiber, and antioxidants and is low in calories, making it what nutritionists call a 'nutrient-dense' food.
A big advantage of kale in salads is that it doesn't wilt as quickly as lettuce does. That means that most kale salads are perfect for batch-cooking. Make a big bowlful one day and eat portions for the next few days.
Large pieces of raw kale can be unpleasant to chew. That's why I use techniques to improve on its texture. One option is to mince raw kale in the food processor, resulting in tiny pieces that are easy to eat. Another option is to shred the kale by slicing it thin with a chef's knife. Once the shreds are coated with dressing, they soften and incorporate well with other ingredients. Massaging pieces of kale also works — the pieces take on a bright green color and soft texture. Baby kale is tender on its own.
Enjoy this collection of salads all year long, and you may find that kale is not just a healthful option, but an exceptional food for every occasion.
Thai-Inspired Coconut Kale Salad
(Serves 8)
16 ounces extra-firm (not silken) tofu
2-1/2 Tablespoons water, divided
1-1/2 Tablespoons tahini, sunflower seed butter, or almond butter, divided
1/2 Tablespoon miso (red, yellow, white, or chickpea miso, or omit)
3-1/2 Tablespoons lite soy sauce or coconut aminos, divided
1/2 teaspoon chili or garlic chili sauce
1/3 cup large coconut flakes or shredded unsweetened coconut
One 13-1/2-ounce can lite coconut milk, divided
1 teaspoon vegan red curry paste
1 teaspoon maple syrup
1-1/4 cups uncooked brown rice
2 Tablespoons unsweetened shredded coconut
1/4 teaspoon salt
One bunch Italian kale (also known as Tuscan or lacinato), ribs removed and thinly
sliced
To make the tofu, preheat the oven to 400 degrees. Line a sheet pan with parchment paper. Dry the tofu well, pressing it with paper towels, then slice it into 1/2-inch pieces and lay the slices on the parchment paper.
In a small bowl, whisk together 1-1/2 Tablespoons water, 1/2 Tablespoon tahini, miso, 1/2 Tablespoon soy sauce, and chili sauce. Brush both sides of the tofu slices with the mixture. Bake tofu slices in the oven for 20 minutes, then flip the slices and brush more sauce on the top. Bake 15 minutes more, until both sides are golden. The tofu will firm up more as it cools, after which you can cut the slices into multiple pieces.
When the tofu is done, turn the oven down to 300 degrees. Spread the coconut flakes on a sheet pan or cookie sheet, and toast the coconut flakes in the oven for 5-7 minutes until they are golden brown. Check often since they can burn quickly.
To make the dressing, whisk or shake together 1/3 cup of the coconut milk, 1 Tablespoon water, 1 Tablespoon tahini, 2 teaspoons soy sauce, red curry paste, and maple syrup in a bowl or jar.
To make the coconut rice on the stovetop, put the rice, unsweetened coconut shreds, salt, remainder of the lite coconut milk, and enough water to equal 2 cups into a pot. Bring the mixture to a boil, then reduce to very low and simmer, covered, for 40 minutes. Check if the rice is done, or if it needs a Tablespoon or more water. Simmer, if necessary, for 5-10 more minutes until rice is fully cooked, and the rice has absorbed the liquid. Fluff the rice with a fork.
To make the coconut rice in an Instant Pot or other pressure cooker, put the rice, unsweetened coconut, salt, and remaining light coconut milk, and enough water to equal 2 cups of liquid into the Instant Pot. Put the pressure release handle in the Sealing position. Program the Instant Pot for 21 minutes on Multigrain, High, or Manual setting, using the 10-minute Natural Release method. Open the Instant Pot and fluff the rice with a fork.
Allow rice to cool for at least 30 minutes. Toss together the rice, tofu, kale, and dressing in a serving bowl and top with the toasted coconut flakes.
Serve the salad at room temperature rather than straight out of the refrigerator, because the coconut rice can be stiff when chilled.
Cook's Notes: For a soy-free option, substitute a small head of cauliflower, divided into florets, for the tofu.
| Total calories per serving: 185 | Fat: 11 grams |
| Carbohydrates: 15 grams | Protein: 8 grams |
| Sodium: 416 milligrams | Fiber: 2 grams |
Kale Tabbouleh
(Serves 5)
2/3 cup dry bulgur wheat
3/4 cup boiling water
2 cloves garlic, crushed
1/4 cup lemon juice
2 Tablespoons water
2 Tablespoons tahini or 1/4 cup olive oil for the tahini and water
1 teaspoon ground cumin
1/2 teaspoon salt
Freshly ground black pepper, to taste
One bunch kale (any kind), minced in the food processor
1/2 cup sliced green onions (whites and greens, 1-2 bunches)
2 medium tomatoes, diced, or 1-1/2 cups halved cherry or grape tomatoes
1/4 cup (packed) mint leaves, gently sliced rather than roughly chopped
Half of an English cucumber, diced
Combine bulgur and boiling water. Cover and let stand 20-30 minutes, until bulgur is tender.
While the bulgur soaks, make the dressing by whisking or shaking together the garlic, lemon juice, 2 Tablespoons water, tahini, cumin, salt, and pepper.
When the bulgur is ready, fluff it and separate the grains, then toss it together with the kale, green onions, tomatoes, mint, cucumber, and the dressing. Serve the salad at room temperature, or chill and serve cold.
| Total calories per serving: 137 | Fat: 4 grams |
| Carbohydrates: 24 grams | Protein: 6 grams |
| Sodium: 267 milligrams | Fiber: 6 grams |
Pear Balsamic Salad
with Candied Walnuts
(Serves 4)
2/3 cup raw walnut halves or pieces
1/2 teaspoon curry powder
1/8 teaspoon salt
1/8 teaspoon ground cumin
3 Tablespoons maple syrup, divided
1/4 cup + 2 teaspoons water, divided
1/4 cup tahini or almond butter
1/4 cup balsamic vinegar
2 teaspoons Dijon mustard
1/2 teaspoon salt
Freshly ground black pepper
5 ounces baby kale, chopped
2 pears, sliced thin
1/3 cup dried cranberries or dried cherries
To make the candied walnuts, preheat the oven to 350 degrees. Line a sheet pan with a silicone mat or parchment. Toast walnuts on the pan about 5 minutes until fragrant and just golden. (They will be roasted again with the coating.)
Meanwhile, combine the curry powder, salt, and ground cumin in a small bowl and set aside.
In a skillet, bring 1 Tablespoon maple syrup and 2 teaspoons water to boil. Then add the walnuts, stirring to coat. Simmer about 3 minutes until no liquid remains. Immediately add the dry spice mixture and toss to coat well.
Spread the coated nuts on same baking sheet and roast about 5 minutes until coating is dry and slightly golden. Let the nuts cool on the pan.
To make the dressing, stir or shake together in a jar the 2 Tablespoons maple syrup, 1/4 cup water, tahini, balsamic vinegar, mustard, salt, and pepper.
To finish the salad, toss together the kale, pears, cranberries or cherries, candied walnuts, and dressing and serve. Alternatively, you can build individual servings on salad plates and drizzle the dressing over each.
| Total calories per serving: 344 | Fat: 19 grams |
| Carbohydrates: 41 grams | Protein: 7 grams |
| Sodium: 445 milligrams | Fiber: 6 grams |
Apple and Kale Salad with Curry Dressing
(Serves 4)
2 Tablespoons tahini, sunflower seed butter, or almond butter
2 Tablespoons white wine vinegar
2 Tablespoons water
1 Tablespoon dry vermouth (or dry white wine, dry sherry, or an extra 1/2
Tablespoon vinegar)
1 teaspoon curry powder
1 teaspoon Dijon mustard
1 teaspoon lite soy sauce
1/2 teaspoon maple syrup
Freshly ground black pepper
5 ounces baby kale, gently chopped if you don't like the stems; or one bunch
non-baby kale, chopped and massaged
1 green apple, diced
1/3 cup unsalted peanuts or toasted walnuts
1/4 cup golden or black raisins
4 green onions, whites and greens, sliced
To make the dressing, stir or shake together in a jar the tahini, vinegar, water, vermouth, curry powder, mustard, soy sauce, maple syrup, and pepper.
To make the salad, toss together the kale, apple, nuts, raisins, and green onions. Add the dressing and toss together. The salad is ready to serve.
| Total calories per serving: 193 | Fat: 10 grams |
| Carbohydrates: 22 grams | Protein: 6 grams |
| Sodium: 100 milligrams | Fiber: 4 grams |
Kale Salad with Creamy Avocado Dressing
(Serves 6)
1 small avocado, peeled and pitted
1 clove garlic, chopped
Juice of half a lime (1 Tablespoon)
1 cup fresh cilantro leaves and stems, plus additional leaves for garnish
1/4 cup silken tofu, vegan mayonnaise, or vegan plain yogurt
3 Tablespoons water
1/4 teaspoon salt
One bunch Italian kale (also known as Tuscan or lacinato), ribs removed and thinly
sliced
3 cups cooked quinoa
1 large sweet potato, cubed and roasted
One 15-ounce can black beans, drained and rinsed
1/4 cup roasted pepitas (pumpkin seeds)
To make the dressing, blend together the avocado, garlic, lime juice, cilantro, tofu, water, and salt until smooth and creamy.
To assemble the salad on a large plate, or individual salads on smaller plates, start by creating the bottom layer with kale, then the quinoa, then the roasted sweet potato and black beans. Top with the dressing (drizzled or dolloped) and sprinkle on the pepitas and extra cilantro leaves for garnish.
| Total calories per serving: 299 | Fat: 10 grams |
| Carbohydrates: 43 grams | Protein: 12 grams |
| Sodium: 294 milligrams | Fiber: 11 grams |
Rainbow Kale and Grain Salad
(Serves 8)
1/4 cup lemon juice
1/4 cup lite soy sauce
4 cloves garlic, minced or mashed with a little salt with the side of a knife
2 Tablespoons stone-ground mustard (or another mustard to your liking)
3 cups cooked quinoa, farro, brown rice, or other grain
One bunch curly, Italian, or red kale (about 6 ounces), ribs removed, chopped, and
massaged (without oil) until the pieces start to wilt
3 cups shredded or chopped red cabbage (1/4 of a small head)
1 carrot, peeled and grated
1/2 cup roasted almonds (whole or chopped)
1/2 cup chopped fresh parsley
1/4 cup chopped fresh dill, or 4 teaspoons dried dill
2 Tablespoons roasted sesame seeds (optional)
To make the dressing, whisk or shake together the lemon juice, soy sauce, garlic, and mustard.
Gently toss together in a large bowl the cooked grain, kale, cabbage, carrots, almonds, parsley, dill, and sesame seeds. Drizzle dressing over the salad and toss.
The flavors need time to mingle, at least 2 hours in the refrigerator. Serve at room temperature or chilled.
| Total calories per serving: 170 | Fat: 6 grams |
| Carbohydrates: 23 grams | Protein: 7 grams |
| Sodium: 386 milligrams | Fiber: 4 grams |
Linda is a cooking instructor for Portland and Mt. Hood, OR Community Colleges and a volunteer writer for nutritionfacts.org She shares recipes and answers questions about plant-based cooking on her website, graciousvegan.com
