This kale superfood salad flaunts high-octane color, first-rate flavor, and quality crunch, and superfood ingredients. We’re talking emerald kale tossed with goji berries, pumpkin seeds and hemp hearts—each which is considered nutritionally superior.
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Green and leafy kale shines with excellent credentials in the vitamin and mineral departments. We know it as a high quality source of Vitamins A, C, and K. Kale is bone-building calcium at its finest. And a cup of raw kale comes with 2 grams of protein, complete with all 9 essential amino acids, which is rare in vegetables.
Goji berries (go-gee) are fruity jewels that brighten kale salad with red color. Their flavor is a cross between a raisin and a sun-dried tomato with cherry sweetness. Goji berries have more vitamin C than oranges, more beta-carotene than carrots and more iron than steak. They rock with anti-oxidants.
Pumpkin seeds boast plenty of anti-oxidants too. They are protein, vitamins E and B and K, zinc and magnesium packaged as little green gems. They have been shown to reduce levels of LDL—the bad cholesterol. Pumpkin seeds equal super nutrition.
You’re right, hemp hearts come from the same family as marijuana. Not to worry–hemp hearts won’t alter your mind—they just get you high with health benefits. Tiny hemp hearts (shelled hemp seeds) are loaded with vitamins, minerals, and fiber. They nourish us with essential omega-6 and omega-3 fatty acids, and are yet another plant-based way to get quality protein.
All of these ingredients you can purchase at natural food stores. Here are online links for goji berries and hemp hearts.
Like I said, this kale salad is superfood. The other beauty is that you can make it today and enjoy it tomorrow. Even after its requisite massage, kale doesn’t wilt like mixed greens or other dressed salads.
Take a huge bowl of kale superfood salad to potluck dinners—your contribution will look as yummy to the latecomers as it did to the first folks around the buffet.
Leftover salad can fill an omelet for breakfast, wraps for lunch and enchiladas for dinner. The bother is, kale superfood salad tastes so super, there won’t be any leftovers.
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Kale Superfood Salad
Ingredients
- 8 ounces kale, stems removed and discarded (see note)
- ½ cup julienned carrot pieces
- ⅓ cup goji berries
- 1 tablespoon minced shallot or red onion
- 2 tablespoons fresh squeezed lemon juice
- ½ teaspoon sea salt
- ½ teaspoon maple syrup
- ⅓ cup extra virgin olive oil
- Freshly ground black pepper
- ½ cup tamari roasted pumpkin seeds
- 2 tablespoons hemp hearts
Instructions
- Chop the kale into pieces about 1 ½ to 2 inch square. Toss with the carrots.
- In a small bowl mix the shallot with the lemon juice and let sit 10 minutes.
- Put the goji berries in a bowl with a little bit of water to moisten. Drain off the water after 5 minutes.
- Mix the salt and maple syrup into the lemon and shallot. Slowly drizzle the olive oil into the mix to make vinaigrette.
- Pour the vinaigrette over the kale. Using clean hands, massage the kale with the vinaigrette—for 2 to 3 minutes.
- Toss in the goji berries, pumpkin seeds and hemp hearts.
Notes
- Kale can be Lacinato or curly kale. I used a pre-washed and pre-cut mixture of kale, which saved me those prep steps.
- Soaking in lemon juice mellows the pungent raw bite of the shallot or onion.
Letty,
What a magnificent salad just BURSTING with nutrition! We laughed out loud at your “high with health benefits” comment. We have never worked with hemp hearts before, but are inspired by you to do it.
Thanks for using our SuperKALE mix in such a wonderful way!
–Your friendly Southern Calif. farmers at Cut ‘N Clean Greens · 9 June, 2014
You are welcome. Thanks for the inspiration! · 9 June, 2014
I took a chopped kale salad to a party last year, and was surprised at how quickly it was gobbled down. People couldn’t believe how tasty kale could be. And you’re right…it’s a great choice because it doesn’t wilt, ever.
Your recipe is on my menu for later this week! Must find some goji berries. · 10 June, 2014
Goji berries in the bulk bin at our whole lot of money store. · 13 June, 2014