Honey kale salad with lemon, mustard and red pepper
Delight in a refreshing Honey Kale Salad with a zesty twist! This wholesome recipe features 15 cups of nutrient-packed kale dressed in a vibrant blend of lemon juice, olive oil, honey, and mustard. Spiced with a touch of red pepper, garlic powder, and finished with a dash of black pepper and salt, this salad is perfect for a light lunch or a healthy side dish. Enjoy a burst of flavor with every bite!
- 27 Mar 2024
- Cook time 5 min
- Prep time 10 min
- 5 Servings
- 9 Ingredients
Honey kale salad with lemon, mustard, and red pepper is a nutritious and flavorful dish that's perfect for a light lunch or a side dish. The combination of lemon juice, honey, and mustard gives it a tangy and sweet flavor, while the red pepper adds a bit of heat. This salad is not only delicious but also packed with vitamins and minerals, thanks to the kale.
Ingredients:
Instructions:
- Place the chopped kale in a large bowl.
- Sprinkle with a pinch of salt.
- Use your hands to massage the kale for 2-3 minutes until it darkens in color and becomes more tender. This process will make the kale less bitter and easier to eat.
- In a small bowl or a jar with a lid, combine the lemon juice, olive oil, honey, mustard, red pepper spice, garlic powder, black pepper, and salt.
- Whisk together until all the ingredients are well blended. If using a jar, secure the lid and shake vigorously to mix.
- Pour the dressing over the massaged kale.
- Toss well to ensure all the kale pieces are evenly coated with the dressing.
- Taste a piece of kale and adjust the seasoning if needed. You can add more salt, pepper, or red pepper spice according to your preference.
- Transfer the dressed kale to a serving bowl.
- Let the salad sit for about 10 minutes to allow the flavors to meld together.
- Serve the honey kale salad as a refreshing and nutritious side dish or enjoy it as a light meal.
Tips:
- Make sure to wash and thoroughly dry the kale before using it in the salad to remove any dirt or impurities.
- To make the kale more tender, you can massage it with a little bit of olive oil and salt for a few minutes before mixing it with the other ingredients.
- Feel free to adjust the amount of red pepper according to your preferred level of spiciness.
- For added crunch, consider topping the salad with some nuts or seeds, like almonds or sunflower seeds.
This honey kale salad with lemon, mustard, and red pepper is a quick and easy recipe that doesn't compromise on flavor. It's a perfect way to enjoy a healthy meal without spending too much time in the kitchen. Enjoy it on its own, or pair it with a protein of your choice for a more substantial meal.
| Nutrition Facts | |
|---|---|
| Serving Size | 220 grams |
| Energy | |
| Calories 100kcal | 4% |
| Protein | |
| Protein 6g | 4% |
| Carbohydrates | |
| Carbohydrates 12g | 3% |
| Fiber 8g | 22% |
| Sugar 3.68g | 4% |
| Fat | |
| Fat 6g | 7% |
| Saturated 0.75g | 2% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 490ug | 54% |
| Choline 2.25mg | 0% |
| Vitamin B1 0.23mg | 20% |
| Vitamin B2 0.70mg | 54% |
| Vitamin B3 2.40mg | 15% |
| Vitamin B6 0.31mg | 18% |
| Vitamin B9 130ug | 32% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 190mg | 214% |
| Vitamin E 1.37mg | 9% |
| Vitamin K 780ug | 653% |
| Minerals | |
| Calcium, Ca 510mg | 39% |
| Copper, Cu 0.11mg | 0% |
| Iron, Fe 3.28mg | 30% |
| Magnesium, Mg 70mg | 16% |
| Phosphorus, P 110mg | 9% |
| Potassium, K 720mg | 21% |
| Selenium, Se 2.43ug | 4% |
| Sodium, Na 150mg | 10% |
| Zinc, Zn 0.82mg | 7% |
| Water | |
| Water 190g | - |
| * 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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