Garden-Inspired Recipes & Cooking

Warm Kale Salad | Satisfying, Simple and Family Favorite

Kale is a versatile leafy green that has gained popularity in recent years due to its numerous health benefits and culinary flexibility. When it comes to cooking with kale, there are endless possibilities, from incorporating it into soups and stews to using it as a base for salads and smoothies.

One of the best things about kale is its ability to hold up to various cooking methods. Whether you prefer it steamed, sautéed, or baked, kale maintains its texture and flavor, making it a great addition to a wide range of dishes. Its slightly bitter and earthy taste also adds depth to recipes, complementing other flavors and ingredients.

Kale is not only delicious but also packed with essential nutrients such as vitamins A, C, and K, as well as minerals like calcium and potassium. Its high fiber and low-calorie content make it a great option for those looking to improve their overall health and well-being.

With its numerous health benefits and culinary versatility, it’s no wonder that kale has gained popularity as a superfood in recent years. Whether eaten raw or cooked, kale is a great way to add an extra dose of nutrition to your diet. 

  1. High in nutrients: Kale is a highly nutritious leafy green, containing high amounts of vitamins A, C, and K, as well as manganese, calcium, and potassium.
  2. Antioxidant rich: Kale is a great source of antioxidants, which can help protect the body from oxidative damage and reduce the risk of chronic diseases.
  3. Anti-inflammatory properties: Kale contains compounds that have anti-inflammatory properties, which may help reduce the risk of chronic diseases such as heart disease and cancer.
  4. Supports heart health: The high fiber, potassium, and vitamin C content in kale all support heart health by reducing cholesterol levels and lowering blood pressure.
  5. Supports bone health: Kale is a good source of calcium, which is essential for maintaining strong and healthy bones.
  6. Blood sugar regulation: The fiber and antioxidants in kale can help regulate blood sugar levels, making it a good food choice for people with diabetes.
  7. Supports digestive health: The high fiber content in kale can promote healthy digestion and prevent constipation.
  8. Supports eye health: The high content of vitamin A in kale supports eye health and may reduce the risk of age-related macular degeneration.

Kale is also easy to grow and tastes sweeter after a frost. 

Warm Kale, Cauliflower, Parsley, and
Garbanzo Beans Salad

Recipe by GardenuityCourse: Main, SidesCuisine: MediterraneanDifficulty: Easy
Servings

4

servings
Prep time

10

minutes
Cooking time

30

minutes

This recipe is garden inspired, full of flavor and is always a family favorite. Satisfying, simple, and a main course or side dish, this salad is packed with fresh vegetables, garbanzo beans for some plant-based protein and served with baked tortilla chips. This truly is a salad that is one to share.

Ingredients

  • 1 head of cauliflower

  • 8 oz cherry tomatoes

  • 2 cans of garbanzo beans drained and rinsed

  • 3 slices of wholewheat bread chopped into small pieces

  • 3 cups of kale (remove the stalked and cut into bite-sized pieces)

  • Olive Oil

  • Salt and Pepper to taste

  • For the Dressing:
  • 1 tablespoon apple cider vinegar

  • 1 tablespoon maple syrup

  • 1 tablespoon smooth dijon mustard

  • 3 tablespoons olive oil

  • Salt to taste

  • To serve:
  • Chopped fresh Italian leaf parsley

  • Sunflower seeds

  • Baked tortilla chips

Directions

  • Preheat the oven to 350 degrees. Place the cauliflower pieces, tomatoes, garbanzo beans, and bread pieces onto a cookie sheet and drizzle with olive oil, salt and pepper.  Roast in the oven for 30 minutes until the vegetables are tender and the tomatoes begin to split.
  • To make the dressing mix all of the ingredients together in a small bowl.
  • Place the kale into a large bowl and add the dressing. Gently massage the kale and dressing together until the kale is tender and reduced in size.
  • Remove the tray of vegetables from the over and pour over the kale, toss to combine allowing the kale to wilt in the heat.
  • Top the salad with sunflower seeds, fresh parsley and serve with baked tortilla chips.
Gardenuity

Recent Posts

Plants and The Planet: 5 Ways to be a Superhero of our Planet on Earth Day

Earth Day is April 22, and we should all be active Superheroes of our planet,… Read More

2 days ago

6 Ways Gardening with your kids contributes to their overall wellbeing

Gardening with kids provides a holistic approach to physical health and well-being by incorporating physical… Read More

3 days ago

HOW TO PLANT AND CARE FOR YOUR PATIO TOMATOES

The most popular fruit of the season grows best with full sun and well-nourished soil.… Read More

1 week ago

A Nutritionist’s Advice: 6 Ways to Increase Your Water Intake

Staying hydrated is an essential component of maintaining optimal health and well-being. The human body… Read More

2 weeks ago

7 Ways to Enjoy Your Spring Herb Harvest

Herb infused cocktails, bouquets of fresh herbs, or updated patio décor – whatever your vibe… Read More

2 weeks ago

Gardenuity Staffers Pick Their Favorite Garden of the Spring Season

April’s arrival brings a fresh tempo. Winter will soon be firmly behind us and the… Read More

2 weeks ago