Lemon Kale Salad with Almond Pilaf

Here's a crowd-pleasing salad that will fill you up without weighing you down. A lemony kale salad studded with toasted slivered almonds, a grain and lentil pilaf, crumbled feta, and chewy cranberries. The dressing is just a simple blend of lemon, olive oil, and a bit of garlic. Inspired by one of my favorite salads at Whole Foods Market, the Kale Soofoo Salad. I use a store-bought grain and legume blend here, which makes preparation a total breeze.

How To MakeDiet Type: Classic

Freeze For Not recommended

Best by 3-5 days

Shopping List

Salad

4 cups raw kale, hard stems removed
2 cups cooked bean and grain blend (Note 1)
3/4 cup feta cheese, crumbled
3/4 cup slivered almonds
1/2 cup dried cranberries Dressing
1/4 cup olive oil
2 1/2 tablespoons lemon juice
1 clove garlic, minced
salt and pepper, to taste

Instructions

Step 1: Preheat the oven to 350°F. Spread the almonds on a baking sheet and bake for 8 to 10 minutes, stirring halfway through the cooking time. Keep an eye on them to avoid burning. They will be ready when they turn golden brown and are fragrant. Once toasted, remove from the pan and transfer to a container or plate to cool.
Step 2: Whisk together all dressing ingredients. Set aside.
Step 3: Place the kale in a large mixing bowl. Add in a splash of the dressing and use your hands to massage the dressing into the leaves for about 30 seconds. As you massage, the leaves will soften and lose volume. Note: even if you are making this salad ahead of time, do not skip this step of massaging the leaves. It will not make the salad soggy, but will make the whole dish much more palatable and digestible.
Step 4: Add the remaining salad ingredients to the kale and toss to combine.
Serve: Enjoy with the additional dressing, to taste. This salad is fantastic with Roasted Salmon.

Recipe Notes

Note 1: I use the Spelt, Green Lentils & Long Grain Brown Rice blend packs from Whole Foods for these. Every 2 cups is equivalent to about 1 packet. You can use any pre-made grain and bean blend you prefer, or make your own by combing an equal amount of cooked green lentils with a cooked grain of choice (barley, brown rice, quinoa, etc) to equal the amount indicated.

Nutrition

Serves 4
Calories Per Serving: 489			DAILY VALUE %
Total Fat 30g	46%	Protein 14g	27%
Total Carbohydrate 41g	14%	Net Carbohydrate 34g
Fiber 7g	27%	Potassium 321mg	9%
Vitamin A	3%	Vitamin C	5%
Calcium	18%	Iron	8%

Nutritional information suggested is for 1 serving.

Nutritional Data Disclaimer

The website is written and produced for informational purposes only. The nutritional data on this site has not been evaluated or approved by a nutritionist or the FDA. The data is calculated through a third party online nutritional calculator, and is not guaranteed to be accurate. Although Bravabod does its best to provide accurate nutritional information, these figures should be considered estimates only. Varying factors such as brands purchased and fluctuations in fresh produce alters the nutritional information in any given meal. For the most accurate nutritional information in a given meal, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator or with the assistance of a licensed medical professional.

Here's a crowd-pleasing salad that will fill you up without weighing you down. A lemony kale salad studded with toasted slivered almonds, a grain and lentil pilaf, crumbled plant-based cheese, and chewy cranberries. The dressing is just a simple blend of lemon, olive oil, and a bit of garlic. Inspired by one of my favorite salads at Whole Foods Market, the Kale Soofoo Salad. I use a store-bought grain and legume blend here, which makes preparation a total breeze.

How To MakeDiet Type: Plant-based

Freeze For Not recommended

Best by 3-5 days

Shopping List

Salad

4 cups raw kale, hard stems removed
2 cups cooked bean and grain blend (Note 1)
3/4 cup vegan feta cheese or diced avocado
3/4 cup slivered almonds
1/2 cup dried cranberries Dressing
1/4 cup olive oil
2 1/2 tablespoons lemon juice
1 clove garlic, minced
salt and pepper, to taste

Instructions

Step 1: If making the homemade vegan feta, do so now. It does not need to be baked and is ready within 10 minutes.
Step 2: Preheat the oven to 350°F. Spread the almonds on a baking sheet and bake for 8 to 10 minutes, stirring halfway through the cooking time. Keep an eye on them to avoid burning. They will be ready when they turn golden brown and are fragrant. Once toasted, remove from the pan and transfer to a container or plate to cool.
Step 3: Whisk together all dressing ingredients. Set aside.
Step 4: Place the kale in a large mixing bowl. Add in a splash of the dressing and use your hands to massage the dressing into the leaves for about 30 seconds. As you massage, the leaves will soften and lose volume. Note: even if you are making this salad ahead of time, do not skip this step of massaging the leaves. It will not make the salad soggy, but will make the whole dish much more palatable and digestible.
Step 5: Add the remaining salad ingredients to the kale and toss to combine.
Serve: Enjoy with the additional dressing, to taste.

Recipe Notes

Note 1: I use the Spelt, Green Lentils & Long Grain Brown Rice blend packs from Whole Foods for these. Every 2 cups is equivalent to about 1 packet. You can use any pre-made grain and bean blend you prefer, or make your own by combing an equal amount of cooked green lentils with a cooked grain of choice (barley, brown rice, quinoa, etc) to equal the amount indicated.

Nutrition

Serves 4
Calories Per Serving: 497			DAILY VALUE %
Total Fat 33g	50%	Protein 10g	20%
Total Carbohydrate 42g	14%	Net Carbohydrate 33g
Fiber 9g	37%	Potassium 503mg	14%
Vitamin A	3%	Vitamin C	9%
Calcium	15%	Iron	8%

Nutritional information suggested is for 1 serving. Calculated using avocado.

Nutritional Data Disclaimer

The website is written and produced for informational purposes only. The nutritional data on this site has not been evaluated or approved by a nutritionist or the FDA. The data is calculated through a third party online nutritional calculator, and is not guaranteed to be accurate. Although Bravabod does its best to provide accurate nutritional information, these figures should be considered estimates only. Varying factors such as brands purchased and fluctuations in fresh produce alters the nutritional information in any given meal. For the most accurate nutritional information in a given meal, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator or with the assistance of a licensed medical professional.

Here's a crowd-pleasing salad that will fill you up without weighing you down. A lemony kale salad studded with ripe avocado, a cauliflower-almond pilaf, non-dairy cheese, and chewy dried cranberries. The dressing is just a simple blend of lemon, olive oil, and a bit of garlic. Inspired by one of my favorite salads at Whole Foods Market, the Kale Soofoo.

How To MakeDiet Type: Paleo

Freeze For Not recommended

Best by 3-5 days

Shopping List

Salad

4 cups raw kale, hard stems removed
1 1/2 cups raw cauliflower rice
3/4 cup nut-based feta cheese or diced avocado
3/4 cup slivered almonds
1/2 cup dried cranberries
2 teaspoons cooking oil Dressing
1/4 cup olive oil
2 1/2 tablespoons lemon juice
1 clove garlic, minced
salt and black pepper, to taste

Instructions

Step 1: If making the homemade almond feta, do so now. It does not need to be baked and is ready within 10 minutes.
Step 2: Preheat the oven heat to 410°F. Toss the cauliflower with the cooking oil. Spread the riced cauliflower on a large baking sheet and roast it for 10 minutes. Stir it halfway through the cooking time. Set aside.
Step 3: Lower the oven heat to 350°F. Spread the almonds on a baking sheet and bake for 8 to 10 minutes, stirring halfway through the cooking time. Keep an eye on them to avoid burning. They will be ready when they turn golden brown and are fragrant. Once toasted, remove from the pan and stir together the almonds with the cooked cauliflower.
Step 4: Whisk together all dressing ingredients. Set aside.
Step 5: Place the kale in a large mixing bowl. Add in a splash of the dressing and use your hands to massage the dressing into the leaves for about 30 seconds. As you massage, the leaves will soften and lose volume. Note: even if you are making this salad ahead of time, do not skip this step of massaging the leaves. It will not make the salad soggy, but will make the whole dish much more palatable and digestible.
Step 6: Add the remaining salad ingredients, including the cauliflower-almond pilaf, to the kale. Toss to combine.
Serve: Enjoy with the additional dressing, to taste. This salad is fantastic with Roasted Salmon.

Nutrition

Serves 4
Calories Per Serving: 361			DAILY VALUE %
Total Fat 33g	51%	Protein 7g	14%
Total Carbohydrate 15g	5%	Net Carbohydrate 8g
Fiber 7g	27%	Potassium 574mg	16%
Vitamin A	3%	Vitamin C	25%
Calcium	15%	Iron	8%

Nutritional information suggested is for 1 serving.

Nutritional Data Disclaimer

The website is written and produced for informational purposes only. The nutritional data on this site has not been evaluated or approved by a nutritionist or the FDA. The data is calculated through a third party online nutritional calculator, and is not guaranteed to be accurate. Although Bravabod does its best to provide accurate nutritional information, these figures should be considered estimates only. Varying factors such as brands purchased and fluctuations in fresh produce alters the nutritional information in any given meal. For the most accurate nutritional information in a given meal, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator or with the assistance of a licensed medical professional.

Here's a crowd-pleasing salad that will fill you up without weighing you down. A lemony kale salad studded with ripe avocado, a cauliflower-almond pilaf, crumbled feta, and pomegranate seeds. The dressing is just a simple blend of lemon, olive oil, and a bit of garlic. Inspired by one of my favorite salads at Whole Foods Market, the Kale Soofoo.

How To MakeDiet Type: Low-carb

Freeze For Not recommended

Best by 3-5 days

Shopping List

Salad

4 cups raw kale, hard stems removed
1 1/2 cups raw cauliflower rice
3/4 cup feta cheese, crumbled
3/4 cup slivered almonds
1/2 cup pomegranate seeds
2 teaspoons cooking oil Dressing
1/4 cup olive oil
2 1/2 tablespoons lemon juice
1 clove garlic, minced
salt and pepper, to taste

Instructions

Step 1: Preheat the oven heat to 410°F. Toss the cauliflower with the cooking oil. Spread the riced cauliflower on a large baking sheet and roast it for 10 minutes. Stir it halfway through the cooking time. Set aside.
Step 2: Lower the oven heat to 350°F. Spread the almonds on a baking sheet and bake for 8 to 10 minutes, stirring halfway through the cooking time. Keep an eye on them to avoid burning. They will be ready when they turn golden brown and are fragrant. Once toasted, remove from the pan and stir together the almonds with the cooked cauliflower.
Step 3: Whisk together all dressing ingredients. Set aside.
Step 4: Place the kale in a large mixing bowl. Add in a splash of the dressing and use your hands to massage the dressing into the leaves for about 30 seconds. As you massage, the leaves will soften and lose volume. Note: even if you are making this salad ahead of time, do not skip this step of massaging the leaves. It will not make the salad soggy, but will make the whole dish much more palatable and digestible.
Step 5: Add the remaining salad ingredients, including the cauliflower-almond pilaf, to the kale. Toss to combine.
Serve: Enjoy with the additional dressing, to taste. This salad is fantastic with Roasted Salmon.

Nutrition

Serves 4
Calories Per Serving: 360			DAILY VALUE %
Total Fat 31g	47%	Protein 11g	22%
Total Carbohydrate 9g	3%	Net Carbohydrate 5g
Fiber 4g	18%	Potassium 440mg	13%
Vitamin A	3%	Vitamin C	25%
Calcium	11%	Iron	7%

Nutritional information suggested is for 1 serving.

Nutritional Data Disclaimer

The website is written and produced for informational purposes only. The nutritional data on this site has not been evaluated or approved by a nutritionist or the FDA. The data is calculated through a third party online nutritional calculator, and is not guaranteed to be accurate. Although Bravabod does its best to provide accurate nutritional information, these figures should be considered estimates only. Varying factors such as brands purchased and fluctuations in fresh produce alters the nutritional information in any given meal. For the most accurate nutritional information in a given meal, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator or with the assistance of a licensed medical professional.

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