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Raw Kale Salad

 
This recipe is vegetarian.vegetarian
This recipe is vegan.vegan
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
 
One serving costs about $0.74

$0.74 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

6 vegetarian,vegan,gluten-free,dairy-free,gluten free,dairy free,lacto ovo vegetarian,vegan side dish,salad
spoonacular Score:78%

Spoonacular Score: 78%

 

Raw Kale Salad could be just the gluten free, dairy free, lacto ovo vegetarian, and vegan recipe you've been looking for. This recipe serves 6. One serving contains 104 calories, 3g of protein, and 7g of fat. For 74 cents per serving, this recipe covers 15% of your daily requirements of vitamins and minerals. This recipe from Foodista has 1 fans. From preparation to the plate, this recipe takes around around 45 minutes. Only a few people really liked this side dish. If you have bell pepper, lemon juice, sea salt, and a few other ingredients on hand, you can make it. With a spoonacular score of 77%, this dish is pretty good. Users who liked this recipe also liked Raw Kale Salad, Raw Kale Salad, and Loaded Raw Kale Salad.

Chardonnay, Gruener Veltliner, and Sauvignon Blanc are my top picks for Salad. Sauvignon Blanc and Gruner Veltliner both have herby notes that complement salads with enough acid to match tart vinaigrettes, while a Chardonnay can be a good pick for creamy salad dressings. The 7Cellars Elway's Reserve Chardonnay with a 4.9 out of 5 star rating seems like a good match. It costs about 28 dollars per bottle.

7Cellars Elway's Reserve Chardonnay

The 2018 Elway’s Reserve Carneros Chardonnay is well-balanced, exhibiting crisp tropical fruit, apple and pear flavors with light floral elements. Hints of vanilla complement a smooth, lingering oak finish.Pair this crisp wine with light fare such as sliced fruit & cheeses, lemon pasta salad, roasted chicken with herbs, or vanilla pudding.

» Get this wine on Wine.com

Ingredients

Servings:
1 bunch
1 bunch kale
kale
2 Tbsps
2 Tbsps lemon juice
lemon juice
2 Tbsps
2 Tbsps soy sauce
soy sauce
1 Tbsp
1 Tbsp maple syrup
maple syrup
1 tsp
1 tsp sesame oil
sesame oil
2 cloves
2 cloves garlic
garlic
1 tsp
1 tsp sea salt
sea salt
2 tsps
2 tsps ginger
ginger
1
1  diced avocado
diced avocado
0.5
0.5  red bell pepper
red bell pepper
0.5
0.5  yellow bell pepper
yellow bell pepper
0.5
0.5  diced red onion
diced red onion
0.5
0.5  red cherry tomatoes
red cherry tomatoes
some
some sesame seeds
sesame seeds
1
1  escallion
escallion
1 bunch kale
1 bunch
kale
2 Tbsps lemon juice
2 Tbsps
lemon juice
2 Tbsps soy sauce
2 Tbsps
soy sauce
1 Tbsp maple syrup
1 Tbsp
maple syrup
1 tsp sesame oil
1 tsp
sesame oil
2 cloves garlic
2 cloves
garlic
1 tsp sea salt
1 tsp
sea salt
2 tsps ginger
2 tsps
ginger
1  diced avocado
1
diced avocado
0.5  red bell pepper
0.5
red bell pepper
0.5  yellow bell pepper
0.5
yellow bell pepper
0.5  diced red onion
0.5
diced red onion
0.5  red cherry tomatoes
0.5
red cherry tomatoes
some sesame seeds
some
sesame seeds
1  escallion
1
escallion

Equipment

bowl
bowl
bowl
bowl


Instructions

Wash and dry kale leaves, finely cut leaves and place into a large bowl. Into a small bowl, combine the lemon juice, coconut aminos, maple syrup, sesame oil, escallion, garlic, sea salt, ginger. Add mixture into kale leaves and massage until wilted, add of the avocado and massage for a creamy sauce. Then add the rest of the ingredients, garnish with sesame seeds and serve.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $0.74
Ingredient
1 bunch kale
2 Tbsps lemon juice
2 Tbsps soy sauce
1 Tbsp maple syrup
1 teaspoon sesame oil
2 cloves garlic
1 teaspoon sea salt
2 teaspoons ginger
1 diced avocado
½ red bell pepper
½ yellow bell pepper
½ diced red onion
½ red cherry tomatoes
some sesame seeds
Price
$0.57
$0.20
$0.24
$0.51
$0.11
$0.13
$0.03
$0.02
$1.50
$0.30
$0.26
$0.18
$0.08
$0.31
$4.45

Tips

Health Tips

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

  • If you're following a gluten-free diet, be sure to find a gluten-free soy sauce!

  • You can reduce your sodium intake by choosing lower-sodium soy sauce.

  • get more health tips

Price Tips

  • Sea salt can add a unique texture or provide bursts of salty goodness, but ONLY when it isn't being dissolved. So if you have expensive sea salt, save it for sprinkling on salads or dark chocolate cookies, don't try to use it in your pasta sauce or soup. Once sea salt dissolves, the flavor is indistinguishable from table salt from the shaker (after all, they are chemically the same thing, sodium chloride).

  • Avocados are one of the "clean fifteen", so you don't have to buy them organic if you don't want to spend the extra dough.

Cooking Tips

  • Just a head's up: tomatoes shouldn't be refrigerated! They will lose their flavor and probably get mushy too. For more on selecting and storing tomatoes and other vegetables, check out the academy.

  • The average fresh lemon contains between 2 to 3 tablespoons of lemon juice (just in case you are substituting bottled lemon juice).

  • If you're buying an avocado to use for dinner tonight, make sure you choose a ripe one! Find an avocado that is soft enough to press your fingertips into. If it's too firm, it's not ripe. If it's almost smooshy, it's too ripe. The perfect avocado can be hard to find in stores, so you might have to buy your avocados in advance and ripen them at home. To speed up the ripening process, put the avocados in a paper bag with an apple or banana. It really works!

  • Keeping ginger on hand all the time doesn't mean you have to buy bottled ginger. Instead, freeze fresh ginger whole and grate what you need while its still frozen.

  • get more cooking tips

Green Tips

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

  • Bell peppers are unfortunately on the "dirty dozen" list compiled by the Environmental Working Group (EWG). You might want to buy them organic when you can.

Disclaimer

Nutritional Information

Quickview
103k Calories
2g Protein
6g Total Fat
10g Carbs
42% Health Score
Limit These
Calories
103k
5%

Fat
6g
10%

  Saturated Fat
0.95g
6%

Carbohydrates
10g
4%

  Sugar
3g
4%

Cholesterol
0.0mg
0%

Sodium
735mg
32%

Get Enough Of These
Protein
2g
6%

Vitamin K
160µg
153%

Vitamin C
63mg
77%

Vitamin A
2551IU
51%

Copper
0.47mg
24%

Manganese
0.39mg
19%

Vitamin B6
0.24mg
12%

Fiber
2g
12%

Folate
46µg
12%

Potassium
365mg
10%

Vitamin B2
0.14mg
8%

Magnesium
31mg
8%

Vitamin B3
1mg
7%

Phosphorus
63mg
6%

Calcium
60mg
6%

Vitamin E
0.88mg
6%

Vitamin B5
0.58mg
6%

Iron
0.99mg
5%

Vitamin B1
0.08mg
5%

Zinc
0.56mg
4%

Selenium
1µg
2%

covered percent of daily need

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