Kale Salad is a fresh alternative to traditional boiled kale. We’ll tell you how to process the healthy winter vegetables raw and which ingredients make the salad taste particularly good.
In the European winter kitchen, kale is usually cooked on the table. The traditional type of cabbage can also be eaten raw: you can use the leaves for a crisp kale salad, for example.
You can buy locally grown kale from November to February. When doing so, and also with the other ingredients, it is best to pay attention to organic quality, for example with the Naturland or Bioland seal. This is how you support ecological agriculture without chemical-synthetic pesticides.
Kale Salad: An easy recipe
For 1 to 2 servings of kale salad you need the following quotes:
about six large kale leaves
about four to five mushrooms (tip: clean mushrooms: simple step-by-step instructions)
1 onion
2 lemons
1- 2 tablespoons tahini (tip: make tahini yourself: recipe for the oriental sesame paste)
olive oil
Salt
agave syrup or maple syrup
1/2 can of cooked chickpeas
1/2 apple
And this is how you prepare the kale salad:
Remove the stalk from the kale, wash the vegetables thoroughly and chop them up.
Wash the mushrooms and cut them into slices.
Peel and dice the onion.
Briefly sweat the onion cubes together with the mushrooms in a pan until the onion cubes become translucent.
Place the kale in a bowl and pour the juice of one lemon over it. Let the kale leaves steep for about ten minutes. This will make the firm kale more tender and easier to chew later.
While the leaves are steeping, you can prepare the dressing for the kale salad. To do this, stir the tahini into the juice of the second lemon. Season the dressing with olive oil, salt and some agave syrup.
Place the chickpeas in a colander, rinse and drain.
Meanwhile, cut the apple into small pieces. Add the pieces to the bowl with the kale along with the chickpeas and dressing.
Mix everything well and let the kale salad rest for a moment before serving.
Kale salad: That’s why winter vegetables are so healthy
Kale has rightly been considered a regional superfood for years. Kale, as it is called in English, is a real vitamin bomb and is low in calories. Thanks to the healthy winter vegetables, kale salad contains, among other things:
vitamin C
Vitamin A
vitamin E
folic acid
protein
Important: Vitamins A, D, E and K are fat-soluble. So don’t skip the oil in your salad or your body won’t be able to absorb them from the kale.
In addition, kale salad is rich in important minerals. These include:
calcium
potassium
magnesium
phosphorus
iron
zinc
Kale is usually served as an accompaniment to hearty dishes. Since some ingredients are heat-sensitive, kale develops its health benefits best when eaten raw – for example in a kale salad.
