Crunchy Kale Winter Salad
Winter is a time for comfort foods, but that doesn’t mean sacrificing nutrition or vibrancy. When the days grow shorter and colder, a hearty, nutrient-packed salad can be the perfect addition to your table. This Crunchy Kale Winter Salad is a dish that combines many textures, flavors, and health benefits in one bowl. Combining fresh crunchy kale, apples, beetroot, sunflower seeds and bulgur wheat in a delicious tasting salad.
Why Choose Kale?
Kale, often dubbed a “superfood,” is the star of this salad. This dark, leafy green is packed with nutrients like vitamin K, vitamin C, and calcium. It’s also a great source of antioxidants, which help combat the oxidative stress our bodies often face. Kale is particularly suited for winter salads because it’s sturdy and holds up well to dressings without wilting.
Unlike other greens, kale benefits from a bit of preparation—specifically, a good massage. This technique softens the leaves and mellows their natural bitterness, making them more palatable and enjoyable. Massaging kale also enhances its ability to absorb the flavors of your dressing.
Layers of Texture and Flavor in this Crunchy Kale Winter Salad
A good salad is all about balance, and the Crunchy Kale Winter Salad excels in this department. Here’s a breakdown of its key components:
The Base: Kale and Bulgur wheat
Kale provides a hearty, nutrient-dense foundation, while bulgur wheat add crunch and a subtle earthiness. These two greens complement each other beautifully, offering both texture and flavor.
The Sweetness: Beetroot and Apples
Winter vegetables and fruits like beetroot and apples bring a refreshing sweetness to the dish. Beetroot adds a pop of tartness and a burst of color. Thinly sliced apples—crisp and juicy—enhance the sweetness and tie the flavors together.
The Crunch: Nuts and Seeds
No salad is complete without a bit of crunch. Toasted sunflower seeds provide a rich, nutty flavor and earthy undertone. This elements not only enhance the texture but also provide healthy fats and proteins.
The Protein: Peas
For protein, peas add creaminess and a tangy bite. Peas elevate the salad, making it feel more satisfying and filling.
Dressing: The Magic Elixir
The dressing is the unsung hero of any salad, and this one is no exception. A simple yet flavorful blend of olive oil, fresh lemon juice, apple cider vinegar, Dijon mustard, and honey or maple syrup creates a perfect harmony of tangy, sweet, and savory flavors.
Here’s why each ingredient works:
- Olive Oil: Adds richness and helps the dressing coat the salad evenly.
- Balsamic Vinegar: Provides brightness and acidity, cutting through the heaviness of the kale and nuts.
- Dijon Mustard: Adds depth and a subtle spiciness.
- Maple Syrup: Balances the tanginess with a hint of sweetness.
- Garlic: Adds a touch of tanginess.
This dressing is versatile and can be prepared ahead of time. Store it in a mason jar in the fridge for up to a week and shake well before using.
Check out more recipes:
Moroccan Cauliflower Couscous Salad
Crunchy Kale Winter Salad
Ingredients
- 3 cups chopped curly kale
- ½ of whole lemon juice
- pinch of salt to massage the kale
- 1 large apple chopped into small cubes
- 1 large boiled beetroot chooped into small cubes
- 1 cup canned or frozen peas subtitute with chickpeas, lentils or other beans
- ½ cup toasted sunflower seeds
- ½ cup fine bulgur wheat
- ½ cup boiling water
Dressing
- 2 tsp dijon mustard
- 2 tbsp balsamic vinegar
- 1 tbsp olive oil
- 2 cloves minced garlic
- 1 tbsp maple syrup
- ½ tbsp sumac
- salt to taste
Instructions
- Start by cooking the bulgur wheat. In a bowl combine bulgur wheat with boiling hot water. Stir and cover the bowl with the lid. Let it sit for about 5-8 minutes. Open the lid and fluff the bulgur with the fork. Let it cool down.
- In a large salad bowl add kale. Sprinkle with a pinch of salt and squeeze the lemon juice and massage the leaves for 2-3 minutes until they’re tender and a darker shade of green.
- To the kale add cooked bulgur wheat, apples, beetroot, peas, and sunflower seeds.
- In a small bowl or jar, whisk together olive oil, balsamic vinegar, Dijon mustard, maple syrup, garlic, salt, and sumac.
- Drizzle the dressing over the salad and toss everything to combine. Let the salad sit for 5-10 minutes to allow the flavors to meld. Serve immediately or refrigerate for up to a day.
This looks good! It sounds refreshing, too, with so many interesting textures.