Description
Delightful kale blueberry salad combines fresh greens with sweet-tart berries, creating a nutritious powerhouse. Crisp kale leaves and juicy blueberries dance together, inviting you to savor each refreshing bite of this wholesome dish.
Ingredients
Scale
Greens:
- 6 cups (1.4 liters) chopped kale (stems removed)
- ¼ red onion, thinly sliced
- 1 small apple, thinly sliced (optional, for extra sweetness)
Fruits and Nuts:
- 1 cup (240 milliliters) fresh blueberries
- ⅓ cup (80 milliliters) sliced almonds (toasted for extra crunch)
Cheese and Dressing Components:
- ⅓ cup (80 milliliters) crumbled feta cheese
- 3 tablespoons (45 milliliters) olive oil
- 1 tablespoon (15 milliliters) honey or maple syrup
- 1 tablespoon (15 milliliters) Dijon mustard
- 2 tablespoons (30 milliliters) fresh lemon juice
- 1 teaspoon (5 milliliters) apple cider vinegar
- Salt, to taste
- Black pepper, to taste
Instructions
- Transform raw kale into a tender base by gently working olive oil and salt into the chopped leaves using fingertips. Massage thoroughly until the greens soften and deepen in color, creating a more palatable texture.
- Craft a vibrant dressing by combining olive oil, honey, Dijon mustard, lemon juice, vinegar, salt, and pepper in a compact container. Whisk energetically until the mixture achieves a smooth, harmonious consistency.
- Elevate the salad’s complexity by introducing a medley of complementary ingredients. Scatter plump blueberries, crumbled feta, crunchy almonds, thin-sliced red onion, and crisp apple segments across the massaged kale.
- Drizzle the prepared dressing over the assembled ingredients, ensuring each component receives a generous coating. Gently toss the salad to distribute flavors evenly, allowing the ingredients to intertwine and create a balanced bite.
- For optimal flavor development, allow the salad to rest briefly at room temperature. This brief pause enables the ingredients to meld, intensifying the overall taste profile and creating a more cohesive culinary experience.
Notes
- Massaging kale breaks down its tough fibers, making it more tender and easier to digest, transforming the leaf’s texture from rough to silky smooth.
- Use fresh, organic kale for maximum nutrition and vibrant color, selecting leaves that are deep green without yellowing or wilting edges.
- Choose ripe, plump blueberries for natural sweetness and better flavor integration with the tangy dressing and salty feta.
- Customize the salad by swapping ingredients: replace almonds with pumpkin seeds for nut-free options, use goat cheese instead of feta for different flavor profiles.
- Prep Time: 5 minutes
- Cook Time: 10 minutes
- Category: Lunch, Snacks, Dinner
- Method: Mixing
- Cuisine: American
Nutrition
- Serving Size: 4
- Calories: 200
- Sugar: 6 g
- Sodium: 250 mg
- Fat: 14 g
- Saturated Fat: 3 g
- Unsaturated Fat: 10 g
- Trans Fat: 0 g
- Carbohydrates: 18 g
- Fiber: 4 g
- Protein: 5 g
- Cholesterol: 10 mg