Crisp and refreshing green kale salad with veggies and alfalfa seeds
Discover a crisp and refreshing green kale salad loaded with vibrant veggies and nutrient-packed alfalfa seeds. Perfectly seasoned with garlic, olive oil, salt, and pepper, this healthy, flavorful, and easy-to-make dish is an excellent choice for a light lunch or side.
- 16 May 2024
- Cook time 0 min
- Prep time 15 min
- 6 Servings
- 12 Ingredients
Prepare your taste buds for a crisp and refreshing green kale salad that's not only nutritious but also bursting with vibrant colors and textures. This salad combines crunchy kale with an assortment of fresh veggies and alfalfa seeds, making it a perfect dish for a light lunch or a healthy dinner.
Ingredients:
Instructions:
- Rinse and dry the kale thoroughly. Remove the tough stems and tear the leaves into bite-sized pieces.
2. Massage the Kale:
- Place the kale in a large salad bowl. Drizzle with 2 tsp olive oil and add 1 minced garlic clove.
- Sprinkle with 3/4 tsp salt. Using your hands, gently massage the kale for about 2-3 minutes until it becomes tender and slightly wilted.
- Chop the 4 celery stalks into small pieces.
- Dice the green pepper.
- Slice the 1/2 zucchini and 1/2 cucumber into thin rounds.
- Separate the broccoli florets into small, bite-sized pieces if they are not already.
4. Combine Ingredients:
- Add the prepared celery, green pepper, zucchini, cucumber, and broccoli to the bowl with the massaged kale.
5. Add Peas and Alfalfa Seeds:
- Add 1 cup peas and 1 cup alfalfa seeds to the salad bowl.
6. Season and Toss:
- Sprinkle 1 tsp black pepper over the salad.
- Toss all the ingredients together until everything is well-combined and evenly coated with the seasonings.
- Serve immediately for a fresh and crisp salad or refrigerate for 10-15 minutes before serving for a slightly chilled option.
Tips:
- Massage the kale with olive oil and salt for a few minutes to soften its texture and enhance its flavor.
- Chop the veggies into bite-sized pieces for a better-tasting and more visually appealing salad.
- Add the garlic and black pepper to the olive oil before massaging it into the kale to distribute the flavors evenly.
- Consider adding a splash of lemon juice or apple cider vinegar for an extra tangy kick.
- If you prefer, lightly steam the broccoli and peas for a slightly softer texture.
- Mix the salad well to ensure the alfalfa seeds are evenly distributed throughout.
With its delightful mix of fresh ingredients, this green kale salad offers a symphony of textures and flavors that are sure to satisfy. It’s a versatile dish that’s easy to prepare and packed with nutrients, making it an excellent choice for health-conscious individuals.
| Nutrition Facts | |
|---|---|
| Serving Size | 230 grams |
| Energy | |
| Calories 70kcal | 3% |
| Protein | |
| Protein 4.18g | 3% |
| Carbohydrates | |
| Carbohydrates 11g | 3% |
| Fiber 5g | 14% |
| Sugar 4.01g | 4% |
| Fat | |
| Fat 2.58g | 3% |
| Saturated 0.39g | 1% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 160ug | 18% |
| Choline 18mg | 3% |
| Vitamin B1 0.17mg | 14% |
| Vitamin B2 0.28mg | 21% |
| Vitamin B3 1.46mg | 9% |
| Vitamin B6 0.28mg | 16% |
| Vitamin B9 90ug | 22% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 80mg | 92% |
| Vitamin E 0.68mg | 5% |
| Vitamin K 220ug | 187% |
| Minerals | |
| Calcium, Ca 170mg | 13% |
| Copper, Cu 0.13mg | 0% |
| Iron, Fe 1.60mg | 15% |
| Magnesium, Mg 40mg | 10% |
| Phosphorus, P 90mg | 7% |
| Potassium, K 560mg | 17% |
| Selenium, Se 1.34ug | 2% |
| Sodium, Na 410mg | 27% |
| Zinc, Zn 0.67mg | 6% |
| Water | |
| Water 210g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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