Super Kale Salad

Mock kale all you want. I actually enjoy it when it is prepared right.

This salad is a spin on a bunch of different kale-based dishes I have eaten. It combines nuts, vegetables, and fruits into a nutritious, tasty salad that holds up for lunch the next day.


1 bunch Lacinato kale, stems removed (sometimes this is labeled ‘Dinosaur Kale’)

1/2 c orzo pasta (you can substitute quinoa or bugler if you prefer)

1/2 c fresh blue or blackberries

1/4 c sunflower seeds

1/4 c chopped red onion

1 carrot, shredded

2 stalks celery, cleaned and diced

2 T parsley, diced (Italian or curly work)

1/2 c diced dried fruit (combine apricots, cherries, cranberries (unsweetened), and yellow raisins)

1/3 c olive oil

1/4 c walnut oil (optional)

1/4 c red wine vinegar

salt and pepper to taste


Bring 2 c water to a boil in a small pot. Add a pinch of salt and 1/2 cup orzo. Cover and boil for about 9 minutes, until the pasta is just past al dente.

In a large bowl, add the olive oil, walnut oil (if using) and vinegar. Whisk together to emulsify.

Meanwhile, stem and chop the kale. Dice the onions. Shred the carrot. Chop up the dried fruit. Dice the celery (you can keep the leaves on for extra flavor). Stem and dice the parsley. Wash the berries. Check the sunflower seeds for shells. Add all ingredients to the large bowl with the dressing.

When the orzo is cooked through, strain in a mesh strainer. DO NOT rinse with cold water. While there is still some water clinging to the pasta and it is hot, add to the salad mixture and toss. This will gently cook the kale and carrots, making them a more pleasant texture and help them absorb the flavors.

Add salt and pepper to taste.

Will hold up if kept covered in the refrigerator for up to 3 days.

#kale #salad #healthy #lunches #500caloriemeals #fruit #vegetables #superfood #berries

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s