Mother Earth Living

Tuscan Kale Chopped Salad Recipe

This Tuscan Kale Chopped Salad recipe is wonderful in part because the greens are so sturdy the leftovers keep well.
By Mother Earth Living staff
January/February 2013

Sturdy Tuscan kale leaves keep well, making this salad a good option if you pack your lunch for work or need something that will travel well to a potluck.
Photo By Hugh Forte, Courtesy Ten Speed Press


Content Tools

Related Content

In Season: Add This Powerful Antioxidant to your Pantry

Kale is gaining popularity as a healthy, versatile superfood in the kitchen. Kale can be used for co...

Meatless Monday Recipe: Fusion Bread Salad with Tofu and Edamame

Fusion Bread Salad makes use of the cherry tomatoes and basil that are prime right now—and you don't...

Meatless Monday Recipes: Post-Thanksgiving Salads

If Thanksgiving weekend left you craving light, nutritious meals, try these recipes for winter-frien...

Variations on Mom’s Pasta Salad Recipe

An update of my mother's pasta salad recipe, adding asparagus, tarragon and sorrel for cold pasta sa...

Tuscan Kale Chopped Salad Recipe

Raw kale salads are wonderful, in part because the greens are so sturdy the leftovers keep well. It’s great if you pack your lunch for work or need something that will travel well to a potluck. For this recipe you’ll want to use lacinato, or Tuscan, kale, which is more tender than curly kale. If eating a raw kale salad sounds daunting, substitute half the kale with romaine lettuce to soften the texture.

This combination works well, but you could use whatever beans, dried fruit or nuts you have on hand. This Tuscan Kale Chopped Salad recipe’s purpose is simply to encourage you to try kale as a lettuce alternative. You can add a chopped hard-boiled egg or other leftover protein to make the salad more filling if you wish. Be sure to chop everything into small pieces, as the beauty of a chopped salad is that you get a bit of everything in each bite.

Parmesan Vinaigrette
• 1 small shallot, chopped
• Juice of 1 Meyer lemon
• 1/4 cup freshly grated Parmesan cheese
• 1/3 cup extra-virgin olive oil
• Sea salt and freshly ground pepper

Salad
• 2 slices rustic whole-grain bread, torn into bite-size pieces
• 2 teaspoons extra-virgin olive oil
• Sea salt
• 1 bunch lacinato (Tuscan) kale
• 1 apple such as Braeburn, Gala or Pink Lady, cored and diced
• 1 cup cooked chickpeas, chopped
• 1/2 cup toasted pecans, coarsely chopped
• 1/3 cup dried cherries, chopped

1. To make vinaigrette, combine shallot, lemon juice, Parmesan and olive oil in a blender or food processor. Process until smooth, then add a pinch of salt and pepper and give one last pulse. Set aside.

2. To make croutons, toss bread with olive oil and salt. Toast in a toaster oven or in a sauté pan over medium heat until crispy, about 10 minutes.

3. To assemble salad, cut tough stems out of kale and finely chop leaves. Put chopped kale in a large bowl.

4. Add apple, chickpeas, pecans and cherries to kale.

5. Add half of dressing and toss. Taste and add more if you like.

6. Divide among four salad plates and garnish each with crispy croutons immediately before serving. Tuscan Kale Chopped Salad serves 4.


Recipe reprinted with permission from The Sprouted Kitchen by Sara Forte, copyright 2012. Published by Ten Speed Press, a division of Random House.

For more on the anti-aging health benefits of kale, read the original article, Naturally Young: Anti-Aging Foods and Herbs.








Post a comment below.

 








Subscribe today and save 50%

First Name: *
Last Name: *
Address: *
City: *
State/Province: *
Zip/Postal Code:*
Country:
Email:*
(* indicates a required item)
Canadian subs: 1 year, (includes postage & GST). Foreign subs: 1 year, . U.S. funds.
Canadian Subscribers - Click Here
Non US and Canadian Subscribers - Click Here

Subscribe to Mother Earth Living!

Welcome to Mother Earth Living, the authority on green lifestyle and design. Each issue of Mother Earth Living features advice to create naturally healthy and nontoxic homes for yourself and your loved ones. With Mother Earth Living by your side, you’ll discover all the best and latest information you want on choosing natural remedies and practicing preventive medicine; cooking with a nutritious and whole-food focus; creating a nontoxic home; and gardening for food, wellness and enjoyment. Subscribe to Mother Earth Living today to get inspired on the art of living wisely and living well.

Save Money & a Few Trees!

Pay now with a credit card and take advantage of our earth-friendly automatic renewal savings plan. You’ll save an additional $5 and get six issues of Mother Earth Living for just $14.95! (Offer valid only in the U.S.)

Or, choose Bill Me and pay just $19.95.