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Summer Kale, Orange & Pomegranate Salad with Moscato Dressing

 
This recipe belongs to the top 10% of the healthiest recipes.healthy
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 $1.52

$1.52 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

4 4th of july,summer,vegetarian,vegan,gluten-free,dairy-free,healthy,gluten free,dairy free,lacto ovo vegetarian,vegan salad
spoonacular Score:87%

Spoonacular Score: 87%

 

Summer Kale, Orange & Pomegranate Salad with Moscato Dressing is a gluten free and vegan side dish. This recipe makes 4 servings with 360 calories, 4g of protein, and 32g of fat each. For $1.51 per serving, this recipe covers 20% of your daily requirements of vitamins and minerals. The Fourth Of July will be even more special with this recipe. A mixture of butter lettuce, orange juice, curley parsley, and a handful of other ingredients are all it takes to make this recipe so yummy. Only a few people made this recipe, and 1 would say it hit the spot. From preparation to the plate, this recipe takes about 45 minutes. All things considered, we decided this recipe deserves a spoonacular score of 88%. This score is awesome. Try Persimmon Kale Salad with Pomegranate Dressing, Kale Salad with Pomegranate, Orange and Pine Nuts, and Apple and Pomegranate Quinoan and Kale Salad with Fetan in a Curried Maple Dijon Dressing for similar recipes.

Ingredients

Servings:
0.5 head
0.5 head butter lettuce
butter lettuce
0.5 tsps
0.5 tsps dijon mustard
dijon mustard
0.5 cups
0.5 cups extra virgin olive oil
extra virgin olive oil
0.5 tsps
0.5 tsps black ground pepper
black ground pepper
0.5 bunch
0.5 bunch kale
kale
6 Tbsps
6 Tbsps moscato
moscato
3 Tbsps
3 Tbsps orange juice
orange juice
1
1  oranges
oranges
0.25 cups
0.25 cups parsley
parsley
some
some fresh pomegranate molasses
fresh pomegranate molasses
0.5
0.5  red bell pepper
red bell pepper
1 cup
1 cup shredded red cabbage
shredded red cabbage
0.5 small
0.5 small red onion
red onion
0.25 cups
0.25 cups sunflower seeds
sunflower seeds
0.5 head butter lettuce
0.5 head
butter lettuce
0.5 tsps dijon mustard
0.5 tsps
dijon mustard
0.5 cups extra virgin olive oil
0.5 cups
extra virgin olive oil
0.5 tsps black ground pepper
0.5 tsps
black ground pepper
0.5 bunch kale
0.5 bunch
kale
6 Tbsps moscato
6 Tbsps
moscato
3 Tbsps orange juice
3 Tbsps
orange juice
1  oranges
1
oranges
0.25 cups parsley
0.25 cups
parsley
some fresh pomegranate molasses
some
fresh pomegranate molasses
0.5  red bell pepper
0.5
red bell pepper
1 cup shredded red cabbage
1 cup
shredded red cabbage
0.5 small red onion
0.5 small
red onion
0.25 cups sunflower seeds
0.25 cups
sunflower seeds

Equipment

frying pan
frying pan
whisk
whisk
bowl
bowl
frying pan
frying pan
whisk
whisk
bowl
bowl


Instructions

  1. Assemble the Salad: Over medium heat, toast sunflower seeds in a small skillet until lightly golden; Cool.
  2. In a large bowl, combine kale, parsley, butter lettuce, cabbage, orange segments, onion, bell pepper & sunflower seeds.
  3. Season with Kosher salt & fresh cracked black pepper to taste.
  4. In a small bowl, whisk together all the dressing ingredients & lightly spoon dressing over kale mixture to lightly coat.
  5. Plating: On a chilled serving plate, place a 3 x 4 metal plating/forming ring; Spoon kale salad mixture into the ring & lightly pressing down to compact salad; Place 2 orange segments on top.
  6. Carefully remove plating ring. Sprinkle fresh pomegranate seeds around the plate with a quarter size drop of pomegranate molasses.
  7. Serve immediately or refrigerate for up to 2 days.

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

Price Breakdown

Cost per Serving: $1.51
Ingredient
½ heads butter lettuce
½ teaspoons dijon mustard
½ cups extra virgin olive oil
½ teaspoons black ground pepper
½ bunches kale
6 tablespoons moscato
3 tablespoons orange juice
1 oranges
¼ cups parsley
some fresh pomegranate molasses
½ red bell pepper
1 cup shredded red cabbage
½ smalls red onion
¼ cups sunflower seeds
Price
$0.74
$0.03
$1.29
$0.03
$0.29
$1.71
$0.10
$0.29
$0.59
$0.04
$0.30
$0.20
$0.18
$0.25
$6.04

Tips

Cooking Tips

  • You should not store your onions with your potatoes because the gases they emit will make each other spoil faster. For more information about selecting and storing onions, check out this lesson about onions in the academy.

  • To keep your eyes from stinging and watering while cutting onions, trying popping the onion in the freezer for 15 minutes before you plan to start cooking. Chilling the onion slows the release of the enzyme responsible for teary eyes.

  • Extra-virgin olive oil is the least refined type of olive oil and therefore contains more of the beneficial compounds that get lost during processing. However, its minimal processing could also mean it has a lower smoke point than other olive oils. Once an oil starts to smoke, it begins to break down, producing a bad flavor and potentially harmful compounds. Unfortunately, the smoke point of an oil depends on so many factors that it is hard to say what the smoke point of an oil really is. For extra-virgin olive oil, it could be anywhere between 200-400 degrees Fahrenheit. Most people recommend using extra-virgin olive oil to add flavor to a finished dish or in cold dishes to be on the safe side. More refined olive oils, canola oil, coconut oil, and clarified butter/ghee are better options for high temperature cooking.

Green Tips

  • 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.

  • Good news: cabbage is not only cheap, it is also one of the "clean fifteen" so you do not have to spend extra to buy it organic, unless you really want to.

Disclaimer

Nutritional Information

Quickview
359 Calories
3g Protein
31g Total Fat
14g Carbs
64% Health Score
Limit These
Calories
359
18%

Fat
31g
49%

  Saturated Fat
4g
26%

Carbohydrates
14g
5%

  Sugar
7g
8%

Cholesterol
0.0mg
0%

Sodium
25mg
1%

Alcohol
1g
11%

Get Enough Of These
Protein
3g
8%

Vitamin K
222µg
212%

Vitamin C
81mg
99%

Vitamin A
3433IU
69%

Vitamin E
7mg
48%

Manganese
0.45mg
22%

Copper
0.44mg
22%

Folate
71µg
18%

Vitamin B6
0.31mg
15%

Vitamin B1
0.23mg
15%

Magnesium
51mg
13%

Fiber
2g
12%

Potassium
398mg
11%

Phosphorus
101mg
10%

Iron
1mg
9%

Selenium
5µg
8%

Calcium
73mg
7%

Vitamin B3
1mg
7%

Vitamin B2
0.12mg
7%

Zinc
0.74mg
5%

Vitamin B5
0.36mg
4%

covered percent of daily need

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