Kale, Pepper and White Bean Salad

I must admit this salad didn't come to me out of profound inspiration. It was one of those times when you are starving and you look in the fridge and kind of just throw stuff together. But, it turned out so good, so nutritious and so satisfactory that I decided to share. The trick with kale is to make sure the seasoning really gets on every leaf to soften the harder fibrous leaves. Massaging kale is the best way to get the best out of this amazing superfood, plus you get a nice oil mask for your hands while you do it, so it's a win-win situation right? Normal bell peppers might work too, but I prefer the mini peppers because they are thinner and easier to chew, plus I find them easier to digest, as long as I discard all the seeds.


4 leaves of lacinato kale
1/2 cup of canned small white beans
1 vine ripened tomato
5-6 mini sweet peppers
2-3 green onions
1/2 tablespoon of extra virgin olive oil
1/2 tablespoon of red wine vinegar (or more, to taste)
salt to taste

Cut the kale leaves along the stem. You can discard the stems or keep them for smoothies or juicing. Tear the leaves apart into 1-2 inches pieces.

Season the kale with salt, oil and vinegar and "massage" the seasoning into the leaves. Let it rest while you prepare the other ingredients.

Take the stem off the mini peppers and make sure to wash away all the hard to digest seeds then cut into 1 inch bites.

Cut the tomato into wedges and discard the liquid-seedy part.

Chop the green onions.

Rinse the white beans until there isn't anymore foam.

Add all the ingredients to the kale and toss well. Enjoy!

Total Calories: 367
Total fat 7.9 g (1g saturated fat)
Total Carbs: 62g
Dietary Fiber: 19g
Sugars 8.7g
Vitamin A: 403%
Vitamin C: 610%
Calcium: 26%
Iron: 33%

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