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.
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.
How to massage kale
- 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:
- 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.
- You can just place the raw kale leaves (ribs removed) with your dressing, and let them soften overnight in your fridge.
- 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 It
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.
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.
Serving Suggestions
This salad pairs well with grilled
- Honey mustard pork fillets
- A grilled whole fish
- Crispy chicken tenders
Common Questions
This is a hearty salad that will keep for approximately 4-5 days so long as you keep it covered in an air-tight container in the fridge.
I like to add some tinned tuna to the leftover salad to make it go further and for some added protein.
This grilled asparagus salad is just perfect for 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.
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!
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Recipe Card
Ingredients
- 500 grams asparagus (approxmately 2 bunches)
- 2 tbsps olive oil
- Sea salt and cracked black pepper
- 180 grams kale approximately ½ a bunch)
- 200 grams jarred red capsicums (peppers) (approximately 4)
- ¼ cup slivered almonds
- 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.
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