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    Home » By Season » Summer Salads

    Grilled Asparagus & Kale Salad

    Filed Under: Low Carb, Make Ahead Salads, Paleo, Spring Salads, Vegan, Vegetarian

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    In this grilled asparagus and kale salad, the king of super healthy greens is combined with sautéed asparagus and jarred red peppers for a great tasting low carb salad.

    Jump to Recipe Print Recipe

    GRILLED ASPARAGUS & KALE SALAD PORT

    This salad pairs well with grilled white-fleshed fish, crispy chicken tenderloin or pork. Try it with

    • Honey mustard pork fillets
    • A grilled whole fish
    • Crispy chicken tenders

    This salad is low carb which makes it perfect for keto, it is paleo, vegan and vegetarian-friendly and naturally, it is gluten and dairy-free!

    Do I really need to massage my kale?

    While this may seem like an odd thing to do to this vitamin-packed leafy green it helps break down the tough structure and gives kale a smoother texture and softer flavour.

    Massaging kale softens the leaves and makes them easier to chew and digest. It also helps release sugars to balance its bitterness for a much tastier salad.

    • WASHING KALE UNDER COLD RUNNING WATER
      WASH YOUR KALE
    • STRIPPING KALE STEMS BY HAND
      STRIP YOUR KALE BY HAND
    • CUTTING KALE STEMS WITH A KNIFE
      OR CUT STEMS WITH A KNIFE
    • Cutting kale with knife on a chopping board
      CUT THE KALE
    • MASSAGING-KALE
      MASSAGE YOUR KALE
    • MASSAGED KALE IN BOWL
      UNTIL SOFT

    HOW TO DO IT

    • Either rip the leafy parts of the kale from the ribs or cut them off with a knife then and the discard the ribs.
    • Place your kale leaves in a large bowl and add 2 tablespoons of olive oil and a teaspoon of sea salt on top and gently rub the leaves together for approximately 3 minutes. Don’t overdo it as you don’t want your kale to turn to mush.
    • What I prefer to do for my salad recipes is to make the dressing or vinaigrette and then use it to massage the kale. This not only softens your kale so that it is more palatable but it also has the added benefit of letting the kale soak up the deliciousness of your dressing.

    What to do instead of massaging

    If the thought of massaging your kale is unappealing then you have three alternatives:

    1. You can shred the kale finely or chop into small pieces and let the dressing take care of making it tender. But make sure you make your salad at least an hour or more in advance to allow the kale leaves to soften.
    2. You can just place the raw kale leaves (ribs removed) with your dressing, and let them soften overnight in your fridge.
    3. You can just make your salad well ahead of serving time and let the citrus and vinegar break down the leaves and make them softer.

    How to make this salad

    CHOPPING ASPARAGUS

    1Prep your veg
    Wash your asparagus and remove the woody ends, then cut into 2.5cm (1 inch) pieces.
    In a hot medium-sized pan add the oil and the asparagus and sauté until golden and slightly soft (approximately 5-10 minutes).
    Allow the asparagus to cool slightly, in the meantime prepare your kale following our step-by-step instructions above.
    Dice your jarred capsicums finely.

    CLOSE UP OF GRILLED ASPARAGUS & KALE SALAD

    2Assemble your salad
    Place your massaged kale, cooled asparagus, diced peppers in a large mixing bowl along with the cooled asparagus.
    Season with salt and pepper, then toss the salad until well combined. Taste and adjust seasonings according to your taste.
    Arrange in a salad bowl, scatter with the slivered almonds and serve.

    Can I food prep this salad?

    This salad is just perfect to food prep for your weekday lunches as it keeps well in the fridge and is substantial enough to keep you energised throughout the day.

    Just add any form of protein that you like such as crumbled feta, grilled chicken breasts, shredded pork, or flaked salmon.

    WHAT ABOUT THE LEFTOVERS?

    This is a substantial salad that will last at least 3-4 days in the fridge, I like to add some tinned tuna to the leftover salad to make it go further and for some added protein.


    Try some more of our Asparagus Salad Recipes...

    • OVEN-ROASTED-ASPARAGUS-BLOG-POST
      OVEN ROASTED ASPARAGUS
    • BBQ-ASPARAGUS-BLOG-POST-LANDSCAPE
      BBQ ASPARAGUS

    Need more Kale Salad Recipes...

    • KALE FATOUSH SALAD LANDSCAPE
      KALE FATTOUSH SALAD
    • COLOURFUL KALE AVOCADO SALAD
      KALE & AVOCADO SALAD
    GRILLED-ASPARAGUS-&-KALE-SALAD-LAND

    Kale and Asparagus Salad

    In this Kale and Asparagus Salad, the king of super healthy greens is combined with sautéed asparagus and roasted red peppers for a great tasting low carb salad.
    Print Recipe Pin Recipe Rate this Recipe
    Prep Time: 10 minutes
    Cook Time: 10 minutes
    Total Time: 20 minutes
    * Times are an estimate and will depend on your skill level
    Course: Salad
    Cuisine: Australian
    Keyword: Intermediate, keto, paleo, vegan, whole30
    Servings: 6 as a side
    Calories: 213kcal
    Ingredients
    For the sautéed asparagus…
    • 500 grams asparagus (approxmately 2 bunches)
    • 2 tbsps olive oil
    • Sea salt and cracked black pepper
    For the salad…
    • 180 grams kale approximately ½ a bunch)
    • 200 grams jarred red capsicums (peppers) (approximately 4)
    • ¼ cup slivered almonds
    For the dressing...
    • ¼ cup pesto
    • 3 tbsps oil
    • ¼ cup apple cider vinegar
    Instructions
    • Wash your asparagus and remove the woody ends, then cut into 2.5cm (1 inch) pieces.
    • In a hot medium sized pan add the oil and the asparagus and sauté until golden and slightly soft (approximately 5-10 minutes). Allow to cool slightly.
    • While your asparagus is cooking, wash the kale, trim and remove the stems, then shred finely, place in a mixing bowl and add some salt, the vinegar and oil, then massage the kale until it starts to soften (approximately 3 minutes). Then add the pesto and mix until the kale is well coated with the pesto.
    • Dice your jarred capsicums finely then add to your bowl along with the cooled asparagus. Season with salt and pepper, then toss the salad until well combined. Taste and adjust seasonings according to your taste.
    • Arrange in a salad bowl, scatter with the slivered almonds and serve.
    Nutrition information is calculated using an ingredient database and should be considered an estimate.
    Calories: 213kcal | Carbohydrates: 10g | Protein: 5g | Fat: 18g | Saturated Fat: 2g | Cholesterol: 1mg | Sodium: 112mg | Potassium: 425mg | Fiber: 3g | Sugar: 4g | Vitamin A: 4879IU | Vitamin C: 83mg | Calcium: 96mg | Iron: 3mg
    Tried this recipe?Mention @salads_with_anastasia or tag #salads_with_anastasia!

    HEALTHY KALE & GRILLED ASPARAGUS PIN
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    About Anastasia

    Anastasia is a home cook introduced to cooking at a young age (8 years old) and hasn’t gotten out of the kitchen since! She had her own coffee shop and ran her own catering business for over a decade. Her love of salads developed as she was always the one responsible for making the salads for family get-togethers and friends functions.

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