Broccoli Rabe and Kale Harvest Salad

Contributor
Broccoli Rabe and Kale Harvest Salad

The amount of nutrients packed into this Broccoli Rabe and Kale Harvest Salad is enough to last you a lifetime!

6
Servings
236
Calories Per Serving
Deliver Ingredients

Ingredients

Broccoli Rabe and Kale Harvest Salad

  • 3/4 Cups farro, rinsed
  • 2 Cups water
  • 1 Bunch of broccoli rabe
  • 1 Bunch of lacinato/dino kale; about 5 packed cups of chopped kale
  • 1 Small fennel bulb
  • 1 Small sweet apple, such as gala or honey crisp
  • 1 Small red onion, roughly ¼ cup of thin slices
  • 1/4 Cup ¼ Cup walnut halves, toasted and chopped

Orange-Cranberry Dressing

  • Scant 1/2 Cup frozen whole cranberries, thawed
  • 1/4 Cup extra virgin olive oil
  • 1/4 Cup fresh orange juice
  • 1 Tablespoon orange zest
  • 1 Inch of fresh ginger, peeled
  • 1 Tablespoon pure maple syrup
  • Salt and pepper, to taste

Directions

Broccoli Rabe and Kale Harvest Salad

In a medium saucepan over medium heat, combine the rinsed farro, 2 cups of water and a pinch of salt. Bring the farro to a boil, cover the pot and lower the heat to a simmer. Cook the farro for 20 minutes, or until it’s cooked through and still has a bit of chew. Drain the farro and set aside.

Rinse out the saucepan that you used for the farro and fill it with about 2 inches of water. Place the pot over medium heat. Let it come to a light boil. Set up an ice bath in a medium sized bowl.

Trim the tough stems off of the broccoli rabe and cut it into bite-size pieces. Drop half of the cut broccoli rabe into the saucepan and place the lid on it right away. Allow the rabe to steam for about 3-4 minutes, or until tender and lightly wilted. Transfer the steamed broccoli rabe to the ice bath. Repeat this blanching process with the remaining broccoli rabe.

Remove the stems from the kale and chop the leaves into bite-sized pieces. Place the chopped kale into a large bowl. Trim the fennel bulb, reserving some of the fronds, and remove the core. Shave the fennel with a mandolin right over the bowl with the kale. Remove the apple core and shave it with a mandolin over the large bowl. Remove the tough outer peel of the red onion and shave it with a mandolin over the large bowl.

Squeeze all of the excess water out of the blanched broccoli rabe and place it in the large bowl with the kale and other shaved fruits/vegetables. Add the cooked farro to the bowl as well.

Orange-Cranberry Dressing

To make the dressing, combine the thawed cranberries, olive oil, orange juice, orange zest, fresh ginger, maple syrup, salt, and pepper in an upright blender. Blend the mixture on high until you have a smooth consistency.

Season the salad with salt and pepper and pour 3/4 of the Orange-Cranberry dressing onto the salad. Massage the dressing into the kale, broccoli rabe, farro, and other fruits and vegetables until everything is evenly coated. Transfer the dressed salad to a large platter. Drizzle the remaining dressing on top and garnish the salad with the chopped walnuts and fennel fronds.

Broccoli Rabe Shopping Tip

Look for vegetables that are firm and bright in color – avoid those that are wilted or have wrinkled skins, which are signs of age and damage.

Broccoli Rabe Cooking Tip

Vegetables should typically be cooked as quickly as possible, as they can become bland and mushy, and lose vitamins and minerals. Root vegetables, however, should be slowly braised or boiled for in order to ensure their inside is cooked as well as their outside.

Nutritional Facts

Total Fat
11g
17%
Sugar
8g
N/A
Saturated Fat
2g
8%
Protein
8g
16%
Carbs
31g
10%
Vitamin A
282µg
31%
Vitamin B6
0.3mg
16.3%
Vitamin C
68mg
100%
Vitamin E
4mg
18%
Vitamin K
432µg
100%
Calcium
170mg
17%
Fiber
8g
31%
Folate (food)
135µg
N/A
Folate equivalent (total)
136µg
34%
Folic acid
0.4µg
N/A
Iron
4mg
20%
Magnesium
77mg
19%
Monounsaturated
7g
N/A
Niacin (B3)
3mg
15%
Phosphorus
205mg
29%
Polyunsaturated
2g
N/A
Potassium
605mg
17%
Riboflavin (B2)
0.2mg
13.7%
Sodium
674mg
28%
Sugars, added
2g
N/A
Thiamin (B1)
0.3mg
18%
Zinc
2mg
12%