Super Seedy Kale Salad
Inspired by techniques from Bon Appétit.
A thick almond-butter and chile dressing is massaged into raw Tuscan kale until the leaves turn tender and glossy, then the salad is finished with toasted pine nuts, pumpkin seeds, golden raisins and lemon zest. The sweet-hot dressing and crunchy, chewy toppings turn a simple bowl of kale into a full, well-balanced salad.
Always check the labels of the products you use.
Method
- 1
Make the dressing. Finely grate the garlic into a small bowl. Whisk in the 79 ml olive oil, almond butter, lemon juice, vinegar, chile paste, onion powder, sugar, a pinch of the fine salt and the water until thick and smooth. Taste and add more salt if needed.
- 2
Toast the seeds. Heat the remaining 30 ml olive oil in a medium nonstick skillet over medium heat. Add the pine nuts and pumpkin seeds and cook, stirring constantly, until pale golden, about 5 min. Remove from the heat and stir in the lemon zest, raisins and a pinch of the fine salt.
- 3
Massage the kale. Put the sliced kale in a large bowl with about a quarter of the dressing. Using your hands, massage the dressing into the kale until it softens slightly.
- 4
Finish. Add the remaining dressing and about a quarter of the seed mixture to the kale and toss to coat evenly. Transfer to a platter or shallow bowl and top with the remaining seed mixture.
Storage
The dressing can be made up to a day ahead, covered and refrigerated. The toasted seed mixture keeps in an airtight container at room temperature for a few days. The massaged kale holds up well once dressed, but is best tossed and served the same day; refrigerate any leftovers and eat within 2 days.
Free sugars
2 g per serving
4 % of the 50 g daily maximum · 8 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g, based on WHO free-sugar guidance (not endorsed by WHO). The share shown is the share of one serving. WHO
Equipment
- fine grater
- whisk
- small bowl
- medium nonstick skillet
- large bowl
- chef's knife
- cutting board
- serving platter
Nutrition per serving (estimated values)
| Per serving | Amount |
|---|---|
| Energy | 498 kcal |
| Protein | 9.1 g |
| Carbohydrate | 24.1 g |
| of which sugars | 13.7 g |
| of which free sugars | 2 g |
| Fat | 43.7 g |
| of which saturates | 5.2 g |
| Fibre | 6.2 g |
| Salt | 0.48 g |
Protein per 100 kcal
1.8 g High Protein needs ≥ 5 g (20% of energy)
Calculated from USDA FoodData Central ingredient values
