Imagine a salad so packed with flavor and nutrition that it transforms your perception of healthy eating forever. This Hearty Kale Salad with Dijon Vinaigrette isn't just another boring green dish - it's a culinary adventure that combines powerful superfoods like quinoa and kale with a tantalizing dressing that will make your taste buds dance. Whether you're a health enthusiast, a busy professional, or someone looking to add more vibrant, nutrient-dense meals to your diet, this recipe is your ultimate game-changer.
Prep Time: 20 mins
Cook Time: -
Total Time: 20 mins
Cuisine: American
Serves: 4 servings
Ingredients
- Kale, chopped
- Quinoa, cooked
- Carrots, shredded
- Red cabbage, shredded
- Sunflower seeds
- For the vinaigrette: Dijon mustard
- Olive oil
- Apple cider vinegar
- Honey
- Salt and pepper to taste
Instructions
- Begin by preparing all your ingredients. Rinse the kale thoroughly under cold water to remove any dirt or grit. Pat dry with a clean kitchen towel or use a salad spinner to remove excess moisture. Once dry, chop the kale into bite-sized pieces and place it in a large salad bowl.
- Next, if you haven't already, cook the quinoa according to package instructions. Typically, this involves rinsing the quinoa under cold water, then combining it with water in a pot (usually a 2:1 ratio of water to quinoa). Bring it to a boil, reduce the heat to low, cover, and let it simmer for about 15 minutes or until the quinoa is fluffy. Once cooked, fluff with a fork and let it cool slightly before adding it to the salad.
- Shred the carrots using a box grater or a food processor. If you prefer, you can also buy pre-shredded carrots to save time. Add the shredded carrots to the bowl with the kale.
- Next, shred the red cabbage. Use a sharp knife or a food processor to thinly slice the cabbage. Add the shredded red cabbage to the salad bowl with the kale and carrots.
- In a small skillet, lightly toast the sunflower seeds over medium heat for about 3-5 minutes, stirring frequently to prevent burning. This step enhances their flavor and adds a nice crunch to the salad. Once toasted, remove from heat and let cool slightly before adding to the salad bowl.
- Now, prepare the Dijon vinaigrette. In a small bowl, whisk together 2 tablespoons of Dijon mustard, 1/4 cup of olive oil, 2 tablespoons of apple cider vinegar, and 1 tablespoon of honey. Season with salt and pepper to taste. Adjust the seasoning as needed, adding more honey for sweetness or more vinegar for tang.
- Once all the salad ingredients are in the bowl, pour the Dijon vinaigrette over the top. Using tongs or salad servers, gently toss the salad until all the ingredients are well-coated with the dressing.
- Let the salad sit for about 5 minutes to allow the flavors to meld and the kale to soften slightly. This step is important as it helps to break down the kale and makes it more palatable.
- Before serving, give the salad one final toss. Taste and adjust the seasoning if necessary. Serve the Hearty Kale Salad in individual bowls or on a large platter, garnished with any extra sunflower seeds if desired.
Tips
- Massage your kale: Spend an extra minute softening the kale leaves by gently massaging them with a bit of olive oil. This breaks down the tough fibers and makes the salad more tender.
- Toast seeds carefully: When toasting sunflower seeds, stay attentive and stir constantly to prevent burning. The goal is a golden, fragrant result.
- Make ahead friendly: This salad actually tastes better after sitting for a few hours, making it perfect for meal prep or make-ahead lunches.
- Customize your protein: While delicious as-is, you can easily add grilled chicken, tofu, or chickpeas to make it a more substantial meal.
- Vinaigrette hack: Make extra dressing and store in the refrigerator for up to a week. It's perfect for quick salads or as a marinade.
Nutrition Facts
Calories: 420kcal
Carbohydrates: 44g
Protein: 15g
Fat: 24g
Saturated Fat: g
Cholesterol: 0mg
