Thursday, 29 May 2014

How to make an easy kale salad

By Thomasina Miers

When I was in LA a few years ago, raw kale was all the rage. I’m not convinced by the superfood smoothie option they have over there, quite yet, but when kale leaves are young and sweet they are lovely in a salad like this, where the sweetness and softness of the cherry tomatoes contrasts so well with the fibrous, slightly minerally flavour of the greens. This is a delicious and healthy side that works with almost anything…

Kale and cherry tomato salad

Prep 10 min Serves 4

1 orange
130g curly kale, hard inner stems removed, leaves roughly sliced
300g cherry tomatoes, quartered
½ red onion, halved and finely sliced
1 small bunch parsley, roughly chopped
1 small fresh red chilli, de-seeded and finely chopped

For the dressing
2tbsp red wine vinegar
1tsp caster sugar
90ml extra-virgin olive oil
1tsp Dijon mustard

1 Cut the top and bottom of the orange away and, running a knife from top to bottom, cut away the skin, taking the white pith with it. Segment the orange, then cut each segment into 2 to 3 pieces and put in a bowl.

2 Combine all the dressing ingredients in another bowl and season. Put all the other salad ingredients in the bowl with the orange, then toss with the dressing and serve at once. 

Per serving:
2.7g protein
17.6g fat
2.5g saturates
8.4g carbs
8g sugar
4g fibre
0.2g salt

Low cal, low sats, low sugar, gluten free, dairy free, low salt, 
2 of your 5-a-day

Thomasina’s tipmake sure you buy a lovely crisp bunch of kale – you want fresh tender sprouts, not tough old leaves.

© Thomasina Miers. Recipe from Chilli Notes by Thomasina Miers (Hodder & Stoughton, £25)

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