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May 27, 2018

Kale Beet Salad

by Anne Paddock

Kale is one of those greens that I am always struggling to get more of because this dark green leafy nutrient-dense vegetable is just so good for our bodies.  So, when I received my box from the Purple Carrot this week, I zeroed in on the recipe for “Cajun Roasted Broccoli Bowls.”

After quickly scanning the recipe (I am never one to follow a recipe), I decided to make a variation (from a bowl to a salad) by eliminating the added oils, the Cajun blackened seasoning and a few other ingredients while adding avocado, pumpkin seeds, and a seasoning called Salad Sprinkle by Frontier Co-op – a blend of sesame seeds, bell pepper, black pepper, lemon peel, green onion, celery flakes, and chervil, but you can use any seasoning (salt, pepper, fresh herbs, chopped parsley). Just make sure to add some type of seasoning to enhance the flavor of the vegetables. 

This is one of those salads that doesn’t require a dressing because the freshly grated beets combined with the avocado make for a very moist salad. But if you feel inclined to add a dressing, try a lemon-juice based dressing. This salad is best enjoyed immediately.

Kale Beet Salad (makes 4 large servings or 6-8 small serving)

Ingredients:

  • 1/2 cup wild rice
  • 1 large bunch of broccoli
  • 6 ounces of kale (a bag of baby kale or fresh laminate kale)
  • 1 large red beet
  • 1/4 cup golden raisins
  • 1 Haas avocado
  • 2 tablespoons sunflower seeds
  • 2 tablespoons pumpkin seeds
  • 1 tablespoon Salad Sprinkle Seasoning by Frontier Co-op (or the seasoning of your choice)
  • 1/2 lemon

Place the wild rice in a saucepan with 1-1/3 cups of water. Bring to a boil, reduce the heat to low, cover, and cook for about 20 minutes. Drain any excess water and transfer the rice in a large mixing bowl. Set aside.

Cut the broccoli (florets and upper stems) into small bite sized pieces. Steam until tender, but firm. Rinse under cold water, allow to drain and then add to the rice in the large mixing bowl.

Peel the red beet and then using the largest side of the grater, grate the beet. Add the beet to the broccoli and rice.

Empty the bag of baby kale into the beet, broccoli, and rice mixture. Or, if using lacinto kale leaves, turn the leaves to the underside (it’s easier to cut the leaves from the stem on this side). Using a pair of scissors cut the green leaves from the firm stem in the middle of the leaf. Discard the stems. Place the leaves on a cutting board and chop. Add to the beet, broccoli, and rice mixture.

Add the raisins, sunflower seeds, and pumpkin seeds to the mixture. Add the Salad Sprinkle Seasoning. Stir to blend the ingredients.

Peel and cut the avocado into small pieces. Add the avocado pieces to the bowl.  Take 1/2 of the lemon and using a juice squeezer, sprinkle the lemon juice over the avocado pieces and the salad. Gently toss.

Serve.

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