This healthy Black Kale Salad is easy to make at home. It has a delicious, tangy flavor and a low calorie count. It’s also loaded with nutrients! A cup of kale contains about 35 calories and five grams of fiber. A serving of kale has more calcium and iron than an entire serving of beef or milk. It’s high in vitamin A and C, which are essential for skin, vision, and metabolism. The vegetable is also high in vitamin K, which helps protect your body against different cancers.
Black Kale Salad Recipes
Black Kale Salad
- 1 cup mango peeled, pitted and diced
- 1 bunch black kale stalks removed and discarded, leaves thinly sliced Small handful toasted pumpkin seeds, about 2 rounded tablespoons
- To make the dressing, combine all of the dressing ingredients except the oil in a food processor or by hand if there are no solid chunks.
- Slowly add the oil in small streams while mixing/whisking until it has a creamy consistency.
- Divide the ingredients evenly among the mason jar/s.
- Layer them in order based on the ingredient list above in a mason jar starting with the dressing.
- Make sure the dressing does not touch the greens yet.
- Place the lid and close tightly.
- Shake the jar well to coat the ingredients with the dressing and enjoy!
© Food And Meal
This website provides approximate nutrition information for convenience and as a courtesy only. Nutrition data is gathered primarily from the Spoonacular Database, whenever available, or otherwise other online calculators.
Alternative Preparation Method: Grilled Black Kale Salad
- 1 bunch of fresh black kale
- 2 tablespoons of olive oil
- Salt and black pepper to taste
- 1 lemon, halved
- 1/2 cup of grated Parmesan cheese
- 1/4 cup of pine nuts, toasted
- Prepare the Grill: Preheat your grill to medium-high heat (around 400°F or 200°C). Make sure the grates are clean and lightly oiled to prevent sticking.
- Prep the Kale: Wash and thoroughly dry the black kale. Remove the tough stems and tear the leaves into bite-sized pieces. Place them in a large mixing bowl.
- Dress the Kale: Drizzle the kale with 2 tablespoons of olive oil and season with salt and black pepper. Toss the kale to ensure it’s evenly coated.
- Grill the Kale: Place the kale leaves directly on the grill grates. Grill for about 1-2 minutes per side or until they have grill marks and are slightly wilted. The grilling process will enhance the kale’s flavor and texture.
- Squeeze the Lemon: While the kale is still warm from the grill, squeeze the lemon halves over it to add a zesty, fresh kick.
- Finish and Serve: Transfer the grilled kale to a serving platter. Sprinkle it with grated Parmesan cheese and toasted pine nuts.
- Enjoy: Your Grilled Black Kale Salad is ready to serve. The grilling process not only adds a smoky essence but also gives the salad a delightful crunch. It’s the perfect option for a unique twist on a classic favorite.
Tips for making Black Kale Salad
- Massage the Kale: Before making your salad, take a moment to massage the kale leaves with a bit of olive oil. This simple step helps to soften the leaves and reduce bitterness.
- Don’t Overcook the Kale: Whether you’re grilling or making the traditional salad, avoid overcooking the kale. It should remain slightly crisp to maintain its unique texture.
- Use Fresh Ingredients: For the best flavors, opt for fresh, locally sourced ingredients, especially when it comes to the kale and lemon juice.
- Toast Pine Nuts Carefully: When toasting pine nuts, keep an eye on them. They can go from golden brown to burnt in seconds. Toast over low heat, stirring frequently.
- Season Thoughtfully: Season your salad thoughtfully with salt and black pepper. You can always add more later, so start with a light touch and adjust to your preference.
- Pair with Grilled Protein: This salad makes a fantastic side dish for grilled chicken, salmon, or shrimp. The smoky flavors complement each other beautifully.
- Garnish with Avocado: Add some creamy avocado slices for a delightful contrast in textures and flavors.
- Beverage Pairing: Serve with a crisp white wine or a light, citrusy beer to enhance the salad’s citrusy notes.
- Make it a Wrap: Transform your Black Kale Salad into a delicious wrap by filling a tortilla with the salad and your choice of protein.
- As a Light Main Course: For a light, healthy main course, top the salad with grilled tofu or a poached egg.
FAQs (Frequently Asked Questions) about Black Kale Salad
I'm James F Anderson, a noted sous chef from London and a Le Cordon Bleu alumnus. My career began in a Michelin-starred Parisian eatery, where my blend of classic and contemporary cooking, using seasonal ingredients, earned accolades. Recognized in culinary publications and on cooking shows, I’m committed to mentoring aspiring chefs and delivering memorable dining experiences, marking me as a standout talent in the culinary world.