kale greek salad: salute to the new “cool kid” in greens

Growing up, my mom exposed me to vegetables all the time in order to bring an end to my picky eater ways . Her persistence paid off as now I am a vegetable lover (Go Mom!). To this day, she visits the local farmer’s marketing in NJ and picks out new fruits and vegetables for us to try all the time.

My mom and I actually discovered kale, our focus for today’s recipe, back in the fall of 2011. I frequently visited the the salad bar at Whole Foods in Union Square for lunch and we re-created one of their staples, garlicky kale. That recipe used uncooked kale which was just too bitter and unappetizing for my taste buds. I knew I had to come up with something  that could be a quick and easy go-to weekday recipe AND give me all the nutrients I need to satisfy my post-workout hunger pains.

Kale has become the new “cool kid” in the world of green leafy vegetables (spinach was kicked to the curb).  It is part of the cabbage family and full of beta carotene, vitamin K, vitamin C, and calcium. It also helps prevent the growth of cancer cells, lower cholesterol and decrease absorption of dietary fat. Simply put, you should start eating it and there is no better way to start then with my Kale Greek Salad!

Kale Greek Salad

  • 1 bunch of kale
  • 1 large clove of garlic
  • 1/2 cup vegetable broth
  • 1/2 of a small red onion, thinly sliced
  • 1 cup of white beans (half of a can, rinsed)
  • 1/2  of cucumber, peeled and diced
  • 2 handfuls of cherry tomatoes
  • 1 roasted red pepper from a jar, diced
  • Few sprinkles of crumbled feta cheese (to your liking)
  • 1 1/2 tablespoons of oil (1/2 tablespoon for cooking the kale, 1 tablespoon for the dressing)
  • 2 tablespoons of champagne wine vinegar
  • 1 squirt of honey
  • salt and pepper to taste

1.) Wash and remove the center ribs and stems from the kale. Chop these into small bite size pieces. Heat 1/2 tablespoon of olive oil in a large non-stick skillet on medium-high heat. In the meantime, finely chop your garlic. Saute garlic in olive oil for 1 minute. Once you start to smell the garlic and see it slowly browning, throw in your chopped kale and vegetable broth. Stir and then cover for 5 minutes. After 5 minutes, if necessary, cook until all the broth has evaporated. This may take an additional 1-2 minutes. Once the broth has evaporated, place the kale with chopped garlic in a salad bowl to cool.

kale

kale_3

2.) Complete the preparation work for the rest of your vegetables – red onion, white beans, cucumber, cherry tomatoes, and roasted red peppers. Once your kale has cooled, place all the veggies into your salad bow. Sprinkle crumbled feta cheese based on your taste. If you are not a fan of one of the vegetables consider other add-ins like pine nuts, black olives, or chick peas.

vegetables

whitebeans

salad

3.) Make your dressing by combing your remaining 1 tablespoon of olive oil, 2 tablespoons of champagne vinegar, and squirt of honey. Add salt and pepper, to taste, and whisk together. Pour dressing over salad and toss.

dressing

4.) It is time to eat! Enjoy!

smallbowl

This batch left me with two entree servings for myself. After having my dinner, I packed it up for lunch. The salad with dressing became tastier over night so I highly recommend packing this for a homemade lunch to enjoy at work. This creation has left me officially in love with kale.

Do you have a favorite kale recipe? What is your favorite green leafy vegetable? How do you prepare it?

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