Description
This nutrient-dense kale and walnut power salad features heart-healthy greens and crunchy toasted walnuts. By utilizing the natural acidity of fresh lemon and the deep umami of an anchovy-based vinaigrette, the tough fibrous leaves of raw kale are tenderized to perfection. This robust salad is a perfect standalone lunch or a healthy side dish that maintains excellent texture, providing a satisfying combination of buttery, earthy, and bright flavors.
Ingredients
2 cups kale, thick stalks removed and chopped
2 tbsp walnuts, roughly chopped
2 tbsp extra virgin olive oil
1/4 lemon, juiced and zested
1 anchovy fillet, oil-packed
1/2 tsp Dijon mustard
1/2 clove garlic, crushed
Black pepper, to taste
Instructions
Toast the walnuts in a dry pan over medium heat for about 1 minute until fragrant and golden; remove immediately.
Remove thick woody stalks from the kale and chop greens into bite-sized pieces; place in a mixing bowl.
Combine lemon zest, lemon juice, olive oil, anchovy, cracked pepper, garlic, and Dijon mustard in a small bowl to emulsify.
Pour the dressing over the kale and toss thoroughly to coat.
Let the salad sit for 30 minutes to allow the dressing to soften the kale fibers.
Top with toasted walnuts and serve.
Notes
Letting the salad sit for the recommended 30 minutes is the key to softening the kale without needing to manually massage it. Use Lacinato kale for a slightly earthier flavor or curly kale for extra volume.
- Prep Time: 15
- Cook Time: 1
- Category: Anti-Inflammatory
- Method: No-cook massaging
- Cuisine: Modern Mediterranean
Nutrition
- Serving Size: 1 salad
- Calories: 320
- Sugar: 2g
- Sodium: 280mg
- Fat: 28g
- Saturated Fat: 3g
- Carbohydrates: 12g
- Fiber: 4g
- Protein: 6g
- Cholesterol: 5mg