Are you looking for a quick, healthy, and incredibly delicious dinner option? Look no further! This kale chopped salad is packed with flavor, nutrients, and is surprisingly easy to make. Perfect for a weeknight dinner or meal prepping for the week, this recipe is a fantastic addition to your healthy eating repertoire. Whether you're a seasoned cook or just starting your culinary journey, this easy recipe is guaranteed to become a family favorite. Let's dive in!
Ingredients:
- 1 bunch of kale, stems removed and chopped
- 1/2 cup crumbled feta cheese
- 1/2 cup dried cranberries
- 1/2 cup roasted chickpeas (or 1 can, drained and rinsed)
- 1/4 cup chopped red onion
- 1/4 cup sunflower seeds or pumpkin seeds
For the Lemon Vinaigrette:
- 1/4 cup olive oil
- 2 tablespoons lemon juice
- 1 tablespoon apple cider vinegar
- 1 teaspoon Dijon mustard
- 1/2 teaspoon maple syrup (or honey)
- Salt and pepper to taste
Instructions:
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Prep the Kale: Wash and thoroughly dry the kale. Remove the tough stems and chop the leaves into bite-sized pieces. Massaging the kale for a minute or two with a little olive oil helps to tenderize it and make it more palatable.
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Roast the Chickpeas (optional): If using dried chickpeas, roast them beforehand for enhanced flavor. Toss them with olive oil, salt, and pepper and roast at 400°F (200°C) for about 20-25 minutes, until crispy. If using canned chickpeas, simply drain and rinse them.
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Make the Vinaigrette: In a small bowl, whisk together the olive oil, lemon juice, apple cider vinegar, Dijon mustard, maple syrup (or honey), salt, and pepper until well combined.
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Assemble the Salad: In a large bowl, combine the chopped kale, feta cheese, dried cranberries, roasted chickpeas, and red onion.
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Dress and Serve: Pour the lemon vinaigrette over the salad and toss gently to coat everything evenly. Sprinkle with sunflower seeds or pumpkin seeds before serving. Enjoy immediately or store in an airtight container in the refrigerator for up to 3 days.
Cooking Tips for the Best Kale Chopped Salad:
- Massage the kale: This step is key! Massaging the kale with a little oil helps break down the tough fibers, making it more tender and easier to eat.
- Don't overdress: Start with a smaller amount of vinaigrette and add more to taste. You can always add more, but you can't take it away!
- Get creative with add-ins: Feel free to customize this recipe with your favorite ingredients. Some other great additions include shredded carrots, bell peppers, avocado, or cooked chicken or tofu.
Variations:
- Spicy Kale Salad: Add a pinch of red pepper flakes to the vinaigrette for a spicy kick.
- Mediterranean Kale Salad: Swap the cranberries for Kalamata olives and add some crumbled goat cheese.
- Hearty Kale Salad: Add cooked quinoa or brown rice for a more filling salad.
Nutritional Information (per serving, approximate):
Calories: Approximately 300-350 Protein: 10-12g Fat: 15-20g Carbohydrates: 25-30g Fiber: 5-7g
This delicious and healthy kale chopped salad is a fantastic addition to any meal plan. It's a quick, easy, and flavorful way to get your daily dose of greens. Enjoy!