Kale Black Bean And Pumpkin Seed Salad Food

KALE, AVOCADO, AND BLACK BEAN SALAD

Kale, Avocado, and Black Bean Salad image

Our family loves this when we are in the mood for something healthy and satisfying. Even my meat-loving husband loved it! My vegetarian daughter thought this was awesome too. Next time I might try adding cranberries, or substituting pepitas for the pecans.

Provided by KW

Categories Salad Green Salad Recipes Kale Salad Recipes

Time 28m

Yield 4

Number Of Ingredients 15

Ingredients

3 tablespoons olive oil
3 tablespoons lime juice
1 tablespoon minced jalapeno pepper (seeds and membranes removed)
1 teaspoon honey
½ teaspoon ground cumin
¼ teaspoon ground coriander
sea salt to taste
1 large bunch kale, ribs removed and leaves thinly sliced
1 (14 ounce) can black beans, rinsed and drained
1 avocado, diced
½ cup crumbled feta cheese
⅓ cup pecans
1 teaspoon white sugar
⅛ teaspoon salt
½ cup chopped fresh cilantro leaves

Steps:

Whisk olive oil, lime juice, jalapeno pepper, honey, cumin, coriander, and sea salt together in a bowl until dressing is smooth.
Place kale in a bowl and sprinkle sea salt over kale. Massage salt into the kale until leaves are darker in color and fragrant. Drizzle enough dressing over kale to lightly coat. Gently fold in black beans, avocado, and feta cheese.
Place pecans into a skillet and sprinkle sugar and 1/8 teaspoon salt over pecans; cook and stir over medium-low heat until fragrant and sugar is dissolved, 3 to 5 minutes. Cool pecans and chop.
Distribute salad among serving bowls and top with toasted pecans and cilantro.

Nutrition Facts : Calories 319.7 calories, Carbohydrate 23.8 g, Cholesterol 16.7 mg, Fat 21.8 g, Fiber 8.4 g, Protein 10.2 g, SaturatedFat 4.9 g, Sodium 751.7 mg, Sugar 4 g

TUSCAN KALE SALAD

Tuscan Kale Salad image

Kale salad may someday go the way of other clichéd salads of yore - the bean salad, the chef's salad, the beet salad with goat cheese. But like all those other venerable mixtures, its ubiquity is due in large part to how good it can be. Take a bunch of raw Tuscan kale (also called lacinato or black kale), which is more delicate than other varieties, and slice it into ribbons. Toss those ribbons with a thick bright dressing of garlic paste, pecorino, lemon juice, olive oil and a pinch of red pepper flakes. Top with freshly toasted bread crumbs and a flurry of pecorino. The leaves are sturdy enough to stand up to the bold flavors and varying textures, but tender when you take a bite.

Provided by Melissa Clark

Categories easy, quick, salads and dressings

Time 20m

Yield 2 to 4 servings

Number Of Ingredients 9

Ingredients

1 bunch Tuscan kale (also known as black or lacinato kale)
1 thin slice country bread (part whole-wheat or rye is nice), or 1/4 cup homemade bread crumbs (coarse)
1/2 garlic clove, finely chopped
1/4 cup finely grated pecorino cheese, more for garnish
3 tablespoons extra virgin olive oil, more for garnish
Freshly squeezed juice of 1 lemon
1/4 teaspoon kosher salt
1/8 teaspoon red pepper flakes
Freshly ground black pepper, to taste

Steps:

Trim bottom 2 inches off kale stems and discard. Slice kale, including ribs, into 3/4-inch-wide ribbons. You should have 4 to 5 cups. Place kale in a large bowl.
If using bread, toast it until golden on both sides. Tear it into small pieces and grind in a food processor until mixture forms coarse crumbs.
Using a mortar and pestle, or with the back of a knife, pound garlic into a paste. Transfer garlic to a small bowl. Add 1/4 cup cheese, 3 tablespoons oil, lemon juice, salt, pepper flakes and black pepper, and whisk to combine. Pour dressing over kale and toss very well to thoroughly combine (dressing will be thick and need lots of tossing to coat leaves).
Let salad sit for 5 minutes, then serve topped with bread crumbs, additional cheese and a drizzle of oil.

Nutrition Facts : @context http, Calories 40, UnsaturatedFat 0 grams, Carbohydrate 8 grams, Fat 1 gram, Fiber 2 grams, Protein 3 grams, SaturatedFat 0 grams, Sodium 156 milligrams, Sugar 2 grams, TransFat 0 grams