Garlic-Lemon-Parmesan Kale Salad
What do you do when your parents buy you a ginormous bag of kale from Costco & you are the only person in the family that eats kale??? Make tons of new Kale recipes of course!
Sooooooooo…..
I am comin at ya with a delicious & healthy Kale Salad recipe! I love kale, but it has to be prepared correctly to give it a good taste & texture. I have learned that in making kale salads, it is important to massage the kale with lemon juice and a little bit of olive oil to really bring out the flavor and to help soften the leaves. There is nothing worse that a super coarse, rough kale salad.
Like most recipes that I create, I use the ingredients that I already have in my refrigerator/ pantry because I hate running out to the store to just grab one or two items. I rummage through my fridge and find vegetables/ flavors that I think will go together and begin experimenting. This kale salad is better than any kale salad I have had at any restaurant, and better than any kale salad I have previously made.
I have been trying to make sure to post the nutrition facts for my recipes because I know many people like to know the nutritional profile/macros of their foods. Therefore, I will be including that information below.
Ingredients:
- 0.17 cup(s), Oil – Olive
- 0.17 cup(s), Lemon juice – Raw
- 0.08 cup, Balsámico De Modena (Dia)
- 0.08 cup(s), White Wine Vinegar
- 0.50 tsp(s), Sea Salt
- 3.00 clove(s), Garlic, raw
- 1.00 tsp(s), Spices, pepper, black
- 0.33 cup(s), Finely Grated Parmesean Cheese
- 8.00 cup, chopped, Kale, raw
- 1.50 cucumber (8-1/4″), Cucumber – With peel, raw
- 1.00 large, Red Bell Pepper
- 6.00 Tomatoes, Tomatoes
- 1.00 Medium, Small Avocado
Directions: Add chopped, bagged Kale (the best & laziest way), or a bunch of Kale that you chop yourself to a large bowl. The recipe calls for 8 cups of packed kale which is about 1 lb/ 3 fresh kale bunches. Now, add 1.5-2 tbsp. of lemon juice and 1 tsp. olive oil to the kale and massage it well with your hands. The kale will begin to soften and turin a darker green color. This helps to bring out the flavor of the Kale and really improves the texture. It is very important not to skip this step!
Then, begin to chop your vegetables into small chunks. I cut 1.5 cucumbers into eighths and then chopped it up. Next, chop up the red pepper and tomato into small thin slices & toss them into the bowl with the kale and cucumber. Give everything a quick mix and start making the dressing. Add 1/6 cup olive oil, 1/6 cup lemon juice, 1/12 cup white wine vinegar, and 1/12 cup balsamic vinegar to a small bowl. Then add 3 cloves of minced garlic, 1/2 tsp. sea salt, 1tsp . black pepper, and 1/3 cup parmesan cheese to the bowl and mix the dressing well with a whisk.
Pour the dressing over the salad & mix everything together. Then, chop an avocado into small chunks & add them to the bowl & toss lightly. Serve it immediately or put it in the fridge for 30-60 minutes to allow the flavors to marinate.
This recipe makes 4 huge servings! Pair this salad with grilled chicken breast to make it a complete meal & for some added protein.
| Nutrition Facts | |
|---|---|
| Servings 4.0 | |
| Amount Per Serving | |
| calories 258 | |
| % Daily Value * | |
| Total Fat 15 g | 23 % |
| Saturated Fat 2 g | 9 % |
| Monounsaturated Fat 9 g | |
| Polyunsaturated Fat 2 g | |
| Trans Fat 0 g | |
| Cholesterol 7 mg | 2 % |
| Sodium 436 mg | 18 % |
| Potassium 1000 mg | 29 % |
| Total Carbohydrate 25 g | 8 % |
| Dietary Fiber 8 g | 31 % |
| Sugars 9 g | |
| Protein 11 g | 22 % |
| Vitamin A | 279 % |
| Vitamin C | 347 % |
| Calcium | 32 % |
| Iron | 15 % |
| * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. | |
Welcome to Kerri’s Fit Kitchen!
My aim for this blog is to share my journey to optimal health through a plant based diet and endurance training. I believe in holistic nutrition, running as therapy, and living life without limits. Join me as I share healthy gluten-free-vegan recipes, workout routines, and healthy living tips.
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Kerri