Newsletters

Get Well+Being delivered to your inbox every Monday Morning.

Healthy Recipe: Kale Salad With Sesame Dressing
Six ingredients and ten minutes is all you need to make this delicious, nutrient-packed salad. By Chris Campbell
Photograph by Chris Campbell.
Comments () | Published May 23, 2014

Kale often makes the lists of nutritionists’ favorite superfoods, but finding a tasty preparation of the hearty greens can be challenging without hiding its flavor behind a bunch of other ingredients.

The salad makes for a perfect side dish, particularly with a hearty protein such as grilled salmon. The total prep time is ten minutes or less, which makes it a perfect go-to salad whenever you need to add some color to your plate.

This recipe comes from the recently released book The Pescetarian Plan: The Vegetarian + Seafood Way to Lose Weight & Love Your Food, written by registered dietitian Janis Jibrin and restaurant consultant Sidra Forman, both of whom are based in DC. Forman says baby kale, which is more tender than fully grown kale, is in season, so finding it at farmers markets should be easy. Jibrin adds that just one cup of kale provides two and a half times the daily requirement of vitamin A and six times the daily requirement of vitamin K.

Serves 4

Nutrition per serving: 84 calories, 4 grams protein, 10 grams carbohydrates, 2 grams dietary fiber, 1 gram sugar, 4 grams total fat, 0.6 grams saturated fat, 200 milligrams total omega-3 fatty acids, 102 milligrams calcium, 177 milligrams sodium.

Ingredients:

4 cups kale, very finely chopped and stems removed
2 tablespoons tahini
1 tablespoon cider vinegar
1 teaspoon honey
¼ teaspoon salt
Freshly ground black pepper to taste

Directions:

1) In a large bowl, mix tahini, vinegar, honey, salt, pepper, and 1 tablespoon water until smooth.

2) Add kale and mix thoroughly with your hands. Serve immediately, or cover and refrigerate until ready to serve.

Have a healthy recipe to share? E-mail wellbeing@washingtonian.com for a chance to be featured on Well+Being.

Other kale recipes:
Kale and Cannellini Bean Soup
Kale Pesto

Categories:

Healthy Recipes
Subscribe to Washingtonian

Discuss this story

Feel free to leave a comment or ask a question. The Washingtonian reserves the right to remove or edit content once posted.
blog comments powered by Disqus

Posted at 12:16 PM/ET, 05/23/2014 RSS | Print | Permalink | Comments () | Washingtonian.com Blogs