Stay on track with your New Year’s resolutions with this delicious kale salad! What makes this dish so great? It’s packed with ingredients that not only taste good, but help you feel good too!
- Farro: An ancient grain loaded with antioxidants, fiber and protein. A great alternative to rice, quinoa or barley!
- Bell peppers and kale: Both serve up a healthy dose of vitamins A and C.
- Apples and pomegranate: A little bit of sweetness while adding plenty of fiber.
- Pecans: A great source of calcium, magnesium and potassium – all shown to help lower blood pressure. They’re also a great source of protein and healthy fats!
The best part? This salad can easily be prepped ahead of time, making for an easy weekday meal. So prep extras and enjoy. Your body will thank you for the nutrients.
Kale And Farro Salad With Sweet Ginger Dressing Recipe
Yield: 4 servings
Download the full recipe instructions here.
Ingredients:
6 cups kale, stems removed, chopped
1/2 Tablespoon olive oil
1/4 teaspoon salt
2 Tablespoons unpacked brown sugar
1/4 teaspoon cinnamon
3 Tablespoons water
1/2 cup unsalted pecans
1 cup cooked farro
1/4 cup pomegranate seeds
1/2 cup diced apple
1/2 cup diced orange bell pepper
Dressing:
3 Tablespoons olive oil
2 Tablespoons red wine vinegar
Juice of half a lemon
2 teaspoons grated fresh ginger
2 garlic cloves, grated
1 Tablespoon maple syrup
1/2 teaspoon pepper
Directions:
In a large bowl, combine kale, ½ Tablespoon olive oil, and salt. Using your hands, massage or mash the kale until it is softer and lightly coated in oil.
In a small saucepan over medium heat, combine brown sugar, cinnamon, water, and pecans. Stir continuously until water evaporates and nuts are coated with dried sugar. Remove nuts from saucepan and spread them out on a plate or other flat surface to cool. Place kale in serving bowl and top with farro, pomegranate seeds, apples, bell pepper, and candied pecans.
To make dressing, place 3 Tablespoons olive oil, vinegar, lemon, ginger, garlic, maple syrup, and pepper in a separate small bowl or jar and stir or shake to combine. Toss dressing with salad, or serve on the side with individual portions.
Nutrition information per serving: 347 calories; 23 grams fat; 2.5 grams saturated fat; 0 mg cholesterol; 316 mg sodium; 32 grams carbohydrates; 6 grams protein
Looking for more nutrition advice and want to make an appointment with a registered dietitian? Call 1-855-434-5483 or visit Nutrition Services on henryford.com.
