Vegan, Gluten-free, Nut-free, Soy-free, Kid-friendly
Makes 6 cups (1.5 L)
I made this glorious salad two weekends in a row, because it's that good! I'm loving the great simple, healthy recipes in Angela Liddon's latest cookbook, OH SHE GLOWS EVERY DAY. This is hands down, my favourite so far.
Why do we love kale salads? Well, for one, dressed kale salads keep well in the refrigerator for a couple of days, unlike most salads made with more delicate greens. Since they store well, they are a great pack-for-lunch option.
Secondly, kale salads are packed full of nutrients and fiber thanks to the kale and complementary produce. Did you know that just one cup of kale offers over two times the amount of Vitamin A you need in one day?
This makes a great potluck and weekday salad. It's so portable too, and the leftovers are great to enjoy the next day for lunch. Change up the leftovers (and make them go further) by adding a few sliced boiled eggs, avocado, poached salmon or chicken breast.
Be sure to finely chop the kale (think shredded) so the greens are delicate and easy to chew. The dressing has a nice bite to it, but if you prefer dressings that are not as tart you can add a bit more maple syrup. Once this salad has been sitting for longer than an hour, I find the flavours tend to mellow quite a bit. If you are bringing this salad to an event, you can bring the dressing separately and mix it just before serving.
If serving children who sometimes find it difficult to chew kale, you can swap out some of the kale for an equal amount of an easier-to-chew green, such as finely chopped spinach.
If you have leftovers, you can reawaken the flavours by adding a splash of red wine vinegar, lemon juice and/or lemon zest along with a splash of olive oil.
FOR THE SALAD
1 cup (250 ml) uncooked rainbow or regular quinoa, or 3 cups cooked quinoa
(I've also used freekeh*) -cooked according to package directions
1 (14oz/398 ml) can chickpeas, drained and rinsed
3 cups (750 ml) packed stemmed lacinato kale, finely chopped
1 1/2 cups (375 ml) shredded carrots (it's convenient to buy already shredded)
1/2 cup (125 ml) chopped green onion
1/2 cup (125 ml) fresh parsley leaves, finely chopped
1/4 cup (60 ml) oil-packed sun-dried tomatoes, drained and finely chopped
* Freekeh has about four times as much fiber as most other grains and a low glycemic index, meaning it won’t spike your blood sugar.
FOR THE RED WINE VINAIGRETTE
1/4 (60 ml) cup red wine vinegar
2 tsp (10 ml) dijon mustard
1 large clove garlic, minced
1/4 cup (60 ml) extra-virgin olive oil
1/2 tsp (2.5 ml) fine sea salt
freshly ground black pepper - to taste
1 tsp (5 ml) pure maple syrup, or to taste
Zest of 1 medium lemon (about 1 tbsp/15 ml)
FOR THE GARNISH
Fine sea salt and freshly ground black pepper
1/4 cup plus 2 tbsp (90 ml) toasted pumpkin seeds (pepitas)
1 tbsp (15 ml) hemp hearts
MAKING THE SALAD
Prepare quinoa or freekeh according to package directions. Meanwhile, place the chickpeas in an extra large bowl. Add the kale, carrots, green onion, parsley and sundried tomatoes.
MAKING THE VINAIGRETTE
In a smaller bowl, whisk together the vinegar, dijon mustard, and garlic. While whisking, slowly stream in the oil. Whisk in the salt, pepper, maple syrup, and lemon zest, adjust to taste if desired.
Add the cooked quinoa or freekeh to the bowl along with the veggies. Pour on all the dressing and toss well to combine. Season generously with salt and pepper. Sprinkle with the seeds and serve. Store any leftovers in the fridge for 3-5 days.
1. To toast the pumpkin seeds, preheat the oven to 300 F (150 C). Spread the seeds on a small baking sheet and toast in the oven for 9-12 minutes until the seeds start to puff up slightly and are lightly golden in some places.
2. If you need to serve a large crowd, this recipe doubles beautifully!