Kale is considered to be a nutritional powerhouse. One serving contains your daily need of vitamin C, twice your daily need of vitamin A, and almost seven times your daily need of vitamin K. Besides that it is also rich in sodium and potassium, one serving contains a bit more than 4 grams of protein and a healthy dose of fatty acids. All this in less than 50 calories! Blueberries are also considered to be a power berry. Believed to contain the highest amount of antioxidant in all commonly consumed fruits and vegetables. The combination of the two in this blueberry kale salad makes for a great lunch.
Some of you have a hard time for the taste of kale, and sure it can have a distinct flavour, but it is easy to make it less intense and in my opinion, kale has one of the best textures of all vegetables.
How to make blueberry kale salad
When you remove the leaves from the kale be a bit careful, you want to have as big “leaves” as possible, if you think the pieces are too large you can always make them smaller afterwards. I usually do this by hand, ripping them bit by bit from the stem, but you can just as easily use a knife or even a pair of scissors.
When you have removed the leaves from the stems it is time to mix the dressing. The dressing will taste better if you let it sit for a while at room temperature. Simply just mix the olive oil, garlic, chilli, salt and pepper and let it rest.
The carrots in this salad don’t only add more vitamins and minerals to the dish, but also brings a nice texture and perhaps most importantly, it looks amazing together with the blueberries and chilli.
I spiralized the carrots when I took this picture mostly because I think it looks nice, you can cut them into thin sticks or even grind them. Do what you find most appealing when it comes to looks and texture.
Start off by combining the kale and dressing in a bowl and mix around with your hands. Add half of it to the bowl you are going to serve in and add some of the carrots. Add the rest of the carrots and top everything off with the blueberries.
Serve together with some garlic bread and you will treat yourself to a perfect lunch.
Blueberry Kale Salad
Don't be fooled by the simplicity of this salad, it's a nutritional powerhouse.
- 6 stems kale
- 2 carrots
- 1/2 red chilli
- 3 garlic cloves
- 5 tbsp olive oil extra virgin
Remove the kale leaves from the stem.
Mince the garlic cloves and chilli and mix together with the olive oil. Add some salt and pepper and let rest at room temperature while you prepare the rest of the salad.
Peel and cut the carrots in the shape you want. I used a spiralizer.
Add the kale to a bowl together with the oil mix and mix everything with your hands.
Take half of the kale and put in a serving bowl. Add some of the carrots and then add the rest of the kale. Top it with the rest of the carrots and add the blueberries. If there is oil mixt left in the first bowl, pour this over the salad.
Tip! The salad goes great with some garlic bread.