HOW TO MAKE KALE LEAVES SALAD

Dec 03, 2021
By Mary Anthony
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KALE LEAVES SALAD RECIPE / KEL LEAVES /करमसाग के पत्तों / KARAMASAAG KE PATTON / काले की पत्तियों

Kale is a popular vegetable and a member of the cabbage family. It is a cruciferous vegetable like cabbage, broccoli, cauliflower, collard greens and Brussels sprouts. There are many different types of kale. The leaves can be green or purple, and have either a smooth or curly shape. The most common type of kale is called curly kale or Scots kale, which has green and curly leaves and a hard, fibrous stem.

Kale is very high in nutrients and very low in calories, making it one of the most nutrient-dense foods on the planet.It’s a good source of plant-based calcium, needed for strong bones and teeth, and has low levels of a natural compound called oxalate, which makes the calcium more available for absorption. Kale is also a good source of vitamin K, which studies suggest works with vitamin D to support healthy bone metabolism.

“Kale is also a good source of iron and pairing it with foods rich in vitamin C, such as strawberries, citrus fruits or lemon juice, help with absorption,” Kale is extremely high in vitamin C, an antioxidant that has many important roles in the body. A single cup of raw kale actually contains more vitamin C than an orange.

INGREDIENTS

Kale leaves chopped – 5 cup
Cucumber chopped – ½ cup
tomato chopped – ½ cup
Onion chopped – ½ cup
Almonds and Walnut chopped – ¼ cup
Paneer cubes / cheddar or feta cheese – ¼ cup
Flax seeds / sunflower seeds – ¼ cup
Cranberries / raisins – ¼ cup

LEMON DRESSING

Olive oil – 3 or 4 tbsp
Lemon juice – 2 or 3 tbsp
Garlic minced – 1 tbsp
Oregano / mixed herbs – 1 tsp
Pepper pwdr – ½ tsp
Honey – 2 tsp

METHOD

Make the lemon dressing by combining ingredients in a bowl and whisk well .

Now add all the other ingredients one by one .

Toss it well , so that all combine well .

Cover and refrigerate for 30 mins .

Healthy salad is ready to serve .

NOTES

Prepared and dressed salad can be stored in the fridge for up to 48 hours.
Allowing kale to marinate in the dressing for 30 minutes will help to soften it a bit and eliminate some of it’s bitterness.
To make a heartier meal, add a side protein to a green salad , like a chicken breast or boiled eggs or paneer .
You can add ingredients of your choice like tomatoes /boiled chick peas or beans or corn / any nuts / any seeds /any fruits etc
Instead of honey you can add any fruit juice .

KALE LEAVES STIR FRY RECIPE – Kale sabji