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kale salads 4 ways – keeping lunch healthy

by Komal Patel
Kale, Hot Crispy Chickpeas, mozzarella, basil, goat cheese, apple, cranberry Farro, Tahini, Lemon , Shrimp, Red Pepper Flake, Wild Organic Rice, Cherry Tomato, Moz

Happy Monday! I hope everyone had a nice, relaxing, stress free weekend.

It was really stormy and rained literally ALL DAY Friday so I thought Saturday would be pretty crappy, surprisingly though, it wasn’t that bad!

My cousin visited and we went around, saw some of the sites, had a few drinks and ended the night with a bowl of spicy turkey chili.

Today we are going meatless, shocking, I know, simple, and meal prepped!

A lot of the time I tend to make dinner worthy items and every now and again a few sweet treats, which has totally closed me off from lunch!

Like, how did I forget about that?

I have been asked a million times for yummy salad recipes and my friend, and fellow blogger Aliya, suggested I write a blog post.

DUH.

Why haven’t I done this yet?!

So, today, I am going to share with you 4 different Kale salads that you can easily prep on Sunday night so you don’t have to worry about what you are going to eat for lunch all week.

These 4 recipes are quite different in taste, however you an use the same dressing all week by prepping a large batch and portioning it out.

lemon vinaigrette dressing

Why kale?

My friend Annie really got me into kale a few years ago.

J and I would go over to her house for dinner and 9 out of 10 times kale was on the menu.

She said that kale was her “favorite food,” and I just couldn’t understand why!

After eating it many times I realized how versatile it was.

You can eat kale raw, braised, sautéed, roasted, blanched, steamed, tossed, smoothies…. the possibilities are endless + kale is low in calories, high in fiber and has ZERO fat.

yeah.

Why wouldn’t you want to eat it more?

Jazz it up with heat, citrus, nuts, seeds, proteins or grains and you have yourself a tasting, filling meal.

What is your favorite way to eat Kale?

Xx

K

Sweet and Masala

Kale, Hot Crispy Chickpeas, Farro, Tahini, Lemon

Print Recipe
Shredded Kale with Wild Rice, Cherry Tomatoes and Shrimp
Servings
Ingredients
  • 1 cup kale shredded
  • ½ cup wild rice cooked
  • ½ cup cherry tomatoes sliced in half
  • 6 -7 pre- cooked shrimp cold
  • Red Pepper Flake to taste
  • Salt to taste
  • Vinaigrette to taste
For the Vinaigrette
  • ½ tsp. lemon zest grated
  • 2 tbsp. freshly squeezed lemon juice.
  • 1 tsp. sugar
  • ½ tsp. Dijon mustard
  • 3 tbsp. extra-virgin olive oil
  • sea salt to taste
  • Black pepper to taste
Servings
Ingredients
  • 1 cup kale shredded
  • ½ cup wild rice cooked
  • ½ cup cherry tomatoes sliced in half
  • 6 -7 pre- cooked shrimp cold
  • Red Pepper Flake to taste
  • Salt to taste
  • Vinaigrette to taste
For the Vinaigrette
  • ½ tsp. lemon zest grated
  • 2 tbsp. freshly squeezed lemon juice.
  • 1 tsp. sugar
  • ½ tsp. Dijon mustard
  • 3 tbsp. extra-virgin olive oil
  • sea salt to taste
  • Black pepper to taste
Instructions
  1. Add all items for salad into a bowl and mix well. Keep vinaigrette separate.
  2. Add in when ready to eat salad.
  3. In a bowl, whisk together the lemon zest, lemon juice, sugar, mustard, and salt.
  4. Add oil in a slow stream, whisking until the dressing is blended.
  5. Season with more salt and black pepper.
Recipe Notes

The vinaigrette can be prepped and refrigerated for 3-4 days.

Share this Recipe
 
Print Recipe
Shredded Kale with Hot Crispy Chickpeas, Faro and Tahini
Servings
Ingredients
  • 1 cup kale shredded
  • ¼ cup hot roasted crispy chickpeas see recipe here on https://www.sweetandmasala.com/roasted-chickpeas/
  • ½ cup farro cooked
  • 1 clove of garlic minced
  • 1 tbsp. tahini
  • salt to taste
  • Parmesan to taste
  • Vinaigrette to taste
For the Vinaigrette
  • ½ tsp. grated lemon zest.
  • 2 tbsp. freshly squeezed lemon juice.
  • 1 tsp. sugar
  • ½ tsp. Dijon mustard
  • 3 tbsp. extra-virgin olive oil
  • sea salt to taste
  • Black pepper to taste
Servings
Ingredients
  • 1 cup kale shredded
  • ¼ cup hot roasted crispy chickpeas see recipe here on https://www.sweetandmasala.com/roasted-chickpeas/
  • ½ cup farro cooked
  • 1 clove of garlic minced
  • 1 tbsp. tahini
  • salt to taste
  • Parmesan to taste
  • Vinaigrette to taste
For the Vinaigrette
  • ½ tsp. grated lemon zest.
  • 2 tbsp. freshly squeezed lemon juice.
  • 1 tsp. sugar
  • ½ tsp. Dijon mustard
  • 3 tbsp. extra-virgin olive oil
  • sea salt to taste
  • Black pepper to taste
Instructions
  1. In a bowl, mix all items for salad in a bowl. Keep vinaigrette separate.
  2. Add in when ready to eat salad.
  3. In a bowl, whisk together the lemon zest, lemon juice, sugar, mustard, and salt.
  4. Add oil in a slow stream, whisking until the dressing is blended.
  5. Season with more salt and black pepper.
Recipe Notes

The vinaigrette can be prepped and refrigerated for 3-4 days.

Share this Recipe
 
Print Recipe
Kale, Mozzarella & Cherry Tomato Salad
Servings
Ingredients
  • 1 cup kale shredded
  • ½ cup cherry tomatoes sliced in half
  • 1 cup mozzarella balls
  • Fresh Basil to taste
  • Balsamic vinegar to taste
  • Lemon Juice or choice of vinaigrette to taste
  • salt to taste
  • pepper to taste
Servings
Ingredients
  • 1 cup kale shredded
  • ½ cup cherry tomatoes sliced in half
  • 1 cup mozzarella balls
  • Fresh Basil to taste
  • Balsamic vinegar to taste
  • Lemon Juice or choice of vinaigrette to taste
  • salt to taste
  • pepper to taste
Instructions
  1. In a bowl, mix all items for salad. Keep lemon juice or vinaigrette separate. Add in when ready to eat salad.
Share this Recipe
 
Print Recipe
Kale, Apple, Goat Cheese & Cranberry Salad
Servings
Ingredients
  • 1 cup kale shredded
  • ½ apple peeled, deseeded, cut into small pieces
  • ¼ cup dried cranberries
  • cup sunflower seeds shelled and unsalted
  • Goat cheese to taste
  • salt to taste
  • pepper to taste
  • Lemon Juice or choice of vinaigrette to taste
Servings
Ingredients
  • 1 cup kale shredded
  • ½ apple peeled, deseeded, cut into small pieces
  • ¼ cup dried cranberries
  • cup sunflower seeds shelled and unsalted
  • Goat cheese to taste
  • salt to taste
  • pepper to taste
  • Lemon Juice or choice of vinaigrette to taste
Instructions
  1. In a bowl, mix all items for salad. Keep lemon juice or vinaigrette separate. Add in when ready to eat salad.
Share this Recipe
 

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17 comments

Aishah March 5, 2018 - 1:05 pm

I have only recently started eating kale but it is such a great add to have for salads. Definately going to give some of these recipes a go! Thanks for sharing

Aishah x http://www.grainsandgains.com

Reply
Ana De- Jesus March 5, 2018 - 7:16 pm

Happy Meatless Monday! As a vegetarian that makes me happy to hear and I like that you have given us 4 different ways in which we can cook and eat kale. As I love goats cheese, the cranberry, goats cheese and kale salad is definitely my favourite recipe out of the 4 that you have listed.

Reply
Komal Patel March 5, 2018 - 8:39 pm

YAY! Glad you like that salad Ana!

Reply
Jennifer Prince March 5, 2018 - 8:52 pm

I don’t know if I’d like the mozzarella or goat cheese one better. Both sound fabulous. In fact they all sound great!! 🙂

Reply
jhilmil March 6, 2018 - 4:47 am

Awesome, I didn’t knew about so many benefits and recipes of Kale and apart from all it has zero fat, cool! I had tasted only one kale salad some 3 months back, guess need to try some new ones to get addicted to it!

Reply
EscapeWriters March 6, 2018 - 8:19 am

Kale diet is a new diet plan for me. And ofcourse I want to try with salads first.. going to try one today itself. As per pic , I think surely become fan of Kale Diet. Looking for more such kale recipes.

Reply
Sayanti | Binge on Basics March 6, 2018 - 5:02 pm

I will go with Kale, Mozzarella and Cherry tomato salad. It has everything that I like and it is indeed very healthy. The recipe is also so simple that I can make it every now and then!

Reply
Chelsea March 7, 2018 - 12:17 pm

Oh interesting. I didn’t know kale was so versatile. I’ve knly ever had it crispy and must say it’s delicious! I really need to start eating it more as it’s so good for you

Reply
London Mumma March 7, 2018 - 2:21 pm

Ok, so i’ve had lunch and now wanting seconds, will, third, fourth and fifth, just to be able to make and eat all of these dishes.

Reply
Dalene March 7, 2018 - 2:54 pm

Kale can be served or even prepared in very many ways no wonder many love it including me . And for your yummy recipes, I’ll go for kale with wild rice since I don’t know for how many times I’ve eaten that dish. And when t has shrimp??? Such a dish!

Reply
fashionandstylepolice March 7, 2018 - 6:52 pm

I have never heard of Kale before. I need to try it. It sounds very amazing.

Reply
nikki March 7, 2018 - 9:53 pm

I love your different variations. Kale is so good for you, but sometimes it can. be hard to get down when you eat a lot of it. I love how you have spiced it up to make it tastier. I think I will try the goat’s cheese and cranberry first!

Reply
David Elliott March 8, 2018 - 12:47 am

These salads really do look delicious. I will have to be giving them a try soon. I know I’m not big on kale but I know it’s healthy for you so I will have to try this out.

Reply
Kusum March 8, 2018 - 1:28 am

Kale salads are the best! I love kale so much that I can eat them all day, everyday. With goat cheese is the best!

Reply
Amber Marie March 8, 2018 - 3:11 am

I want to try them all! But especially the one with Apple, goat cheese, and cranberry. What a perfect mix of seeet, salty, and creamy. I have GOT to make this!

Reply
Samantha Carraro March 8, 2018 - 7:50 am

I’ve never tried kale before but I’ve seen it quite a lot on my Instagram feed, I know it’s very good for your health so maybe all give it a go.
All these recipes sound so yummy!

Reply
Ami Rose March 8, 2018 - 10:18 am

I don’t think I’ve ever had Kale but I know it’s such a Superfood. I’m going to try one of these on the weekend and see what I think. I like the idea of the one with chickpeas.

Ami xxx

Reply

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