Grilled Asparagus & Kale Salad

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.

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.

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

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.

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…

Need more Kale Salad Recipes…

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.

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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.

Nutrition Facts

Kale and Asparagus Salad

Amount Per Serving

Calories 213 Calories from Fat 162

% Daily Value*

Fat 18g28%

Saturated Fat 2g13%

Cholesterol 1mg0%

Sodium 112mg5%

Potassium 425mg12%

Carbohydrates 10g3%

Fiber 3g13%

Sugar 4g4%

Protein 5g10%

Vitamin A 4879IU98%

Vitamin C 83mg101%

Calcium 96mg10%

Iron 3mg17%

* Percent Daily Values are based on a 2000 calorie diet.

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