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Kale Blueberry Salad

Kale Blueberry Salad

Posted in Grains, North American, Nuts & Seeds, Salad

I was visiting my friend, Kathy,  in Bridgewater and she had made us a salad for lunch.  It was delicious and to my surprise it had kale in it.  I have used the small tender kale leaves in the spring for in salads but have always reserved the mature leaves for cooking in soups and casseroles.  In the method you “squish” handfuls of the leaves which breaks down their tough texture then you add blueberries and nuts and you have a delicious way to eat that green powerhouse of nutrition, kale.

Salad

  • 6 kale leaves
  • 1 small red pepper, large dice
  • 2 green onions, chopped
  • 3/4 cup raw pecans, almonds or walnuts
  • 1 cup fresh blueberries (6oz/170g pkg)
  • 1 1/2 cups cooked rice (see note)

Dressing

  • 3 tbls olive oil
  • 1 tbls rice vinegar
  • 2 teas brown sugar, honey or maple syrup
  • 1/2 teas sea salt
  • 1/4 teas ground pepper

Directions

  1. NOTE:  A rice mixture is nice for this salad.  I used a white and brown basmati with red and wild rice (Delrose Exquisite Blend).  This salad would be good made with quinoa, brown rice, wild rice or even a few lentils.  You will only need 3/4 cup of uncooked rice or thereabouts to equal the 1 1/2 cups cooked rice.   Cook rice according to package directions and cool.
  2. While the rice is cooking brown your nuts in a skillet watching carefully so they do not burn.  Remove and roughly chop.
  3. Trim the kale discarding the thick ribs and then chop the leaves.  Use your hands to squish handfuls of the leaves until they soften and become a dark green.
  4. In a large salad bowl whisk together the dressing ingredients.  Add the cooled rice and toss to coat.  Add the kale, pepper and onions. Toss.  Top with the blueberries and pecans and serve.

 
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