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Raw Kale and Spinach Salad Recipe
Feb 03, 2012 @ 5:28 PM
Posted by
Daily Value: 7%
Servings: 3
High-Fiber
Vegetarian, Gluten-Free, Wheat-Free, Sugar-Conscious
Posted by
Nutrition
Cal/Serving: 140Daily Value: 7%
Servings: 3
High-Fiber
Vegetarian, Gluten-Free, Wheat-Free, Sugar-Conscious
| Fat | 5g | 8% |
| Saturated | 2g | 12% |
| Trans | 0g | 0% |
| Carbs | 19g | 6% |
| Fiber | 6g | 25% |
| Sugars | 3g | 0% |
| Protein | 9g | 19% |
| Cholesterol | 11mg | 4% |
| Sodium | 552mg | 23% |
| Calcium | 314mg | 31% |
| Magnesium | 131mg | 33% |
| Potassium | 1062mg | 30% |
| Iron | 5mg | 27% |
| Zinc | 1mg | 10% |
| Vitamin A | 21143IU | 423% |
| Vitamin C | 126mg | 211% |
| Thiamin (B1) | 0mg | 13% |
| Riboflavin (B2) | 0mg | 21% |
| Niacin (B3) | 2mg | 9% |
| Vitamin B6 | 0mg | 24% |
| Folic Acid (B9) | 254µg | 63% |
| Vitamin B12 | 0µg | 1% |
| Vitamin D | 0µg | 0% |
| Vitamin E | 2mg | 12% |
| Vitamin K | 1101µg | 1376% |
| Fatty acids, total monounsaturated | 1g | 0% |
| Fatty acids, total polyunsaturated | 1g | 0% |
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Yasmin Fahr
This superfood salad is packed with nutrients and vitamins (and is absolutely addicting). The quick-pickled red onions add a tangy bite to the dish, while the garlicky dressing breaks down Kale's tough leaves for a crunchy and hearty salad. Tossing some chia seeds on top is just for good measure and health. Feel free to substitute them with toasted sunflower seeds, hemp seeds, or another nut.
INGREDIENTS
For the quick-pickled red onions:
- 1 red onion, sliced thinly
- Red wine vineger
- Pinch of salt, plus more to taste
- Pinch of sugar
For the salad:
- 1 bunch lacinato kale (aka dinosaur Tuscan kale), stems removed and cut into 1/2-inch ribbons
- 1 bunch spinach, stems removed and cut into 1/2-inch ribbons
- Juice of 1 lemon
- 1 clove garlic, minced or grated with a Microplane
- 3 extra-virgin olive oil
- 2 tablespoons grated white Cheddar
- Salt, and fresh black pepper, to taste
- 2 sprigs cilantro, stems removed
- 1/2 tablespoon chia seeds (optional)
DIRECTIONS
For the quick-pickled red onions:
In a bowl, place the red onion slices and cover with the vinegar. Add the salt and sugar and toss. Leave for 30 minutes in the refrigerator, covered.
For the salad:
Place the kale and spinach in a large serving bowl. In a separate bowl, mix together the dressing ingredients (including the cheese). Whisk together until full incorporated and pour over the greens. Toss to combine and let sit for 15-30 minutes to soften the greens.
After that time, add about half of the pickled red onions (the rest will stay for up to 1 week in the fridge), roughly tear the cilantro on top and sprinkle with the chia seeds. Serve immediately with extra fresh pepper, if desired.
Recipe Details
Servings: 3Total time: 50 minutes
Special Designations: Vegetarian, Healthy
