Looking for the perfect side dish to complement your next meal? Look no further than this Kale Brussel sprout salad. Bursting with flavor and packed with nutrients, this salad offers a delightful twist on the traditional Brussel sprout salad by blending shredded kale and Brussels sprouts with sweet cranberries, tangy marinated onions, crunchy almonds, and rich pecorino cheese.
Whether you’re hosting a fancy holiday dinner or simply need a quick and healthy option for a weeknight meal, this salad fits the bill. Its versatility makes it ideal for any occasion. To prepare this delectable creation, follow our simple recipe below and elevate your culinary skills.
Key Ingredients of Kale Brussel Sprout Salad: Nutrition and Flavor
The combination of kale and Brussels sprouts in this salad provides a powerhouse of nutrition. Here are the standout ingredients that make this salad not just a treat for the palate but also a boon for your health:
- Brussels Sprouts: Like little cabbages, Brussels sprouts are rich in vitamins C and K and have compounds that support cellular health and may have anti-cancer benefits. Their slight bitterness contrasts nicely with the other salad components, adding a complex flavor profile.
- Kale: A leafy green that’s not just for decoration; kale brings more to the table than just volume. It’s a nutrient powerhouse, loaded with vitamins A, C, and K, fiber, and antioxidants. These nutrients support vision, immune function, and bone health while fighting off oxidative stress in the body.
- Cranberries: These little berries are not only for Thanksgiving! Adding a tart and sweet punch, cranberries also bring a wealth of antioxidants that help in fighting inflammation and improving urinary tract health.
- Almonds: Crunchy and nutty, almonds add a satisfying texture and are a great source of healthy fats, protein, and vitamin E, which is great for skin health.
- Marinated Onions: These provide a burst of sharpness and brightness, enhancing the flavors of the other ingredients and adding an extra layer of depth to the salad.
- Grated Pecorino Cheese: Offering a salty and umami flavor, pecorino cheese complements the earthy tones of the greens and adds a creamy texture.
With such a nutritious and flavorful combination of ingredients, this kale and Brussels sprout salad is a perfect addition to any meal.
How to Make Kale Brussel Sprout Salad
It’s easy to make a kale brussel sprout salad – don’t forget to massage the kale leaves and remove those stems!
1. Toast the Almonds
Start by preheating your oven to 350°F (175°C). Spread a handful of whole almonds on a baking sheet and toast them until they turn a lovely golden brown. Remove from the oven and let them cool before chopping them into smaller pieces.
2. Create the Dressing
In a small bowl, muddle together 2 cloves of minced garlic, a pinch of sea salt, and a dash of freshly ground black pepper. Combine this mixture with 2 tablespoons of olive oil, 1 tablespoon of balsamic vinegar, and some thinly sliced onions.
3. Prepare the Greens
Using a food processor or a sharp knife, shred 2 cups of Brussels sprouts and 2 cups of kale into thin slices. Make sure the greens are clean and dry before proceeding. Near the base of the kale leaves where the stems are thicker, I would remove them – this step is necessary but it will make the salad easier to eat, as kale leaves can be rather thick and it packs quite a crunch.
Now, it’s time for a little massage. Pour the juice of half a lemon onto the chopped kale and Brussels sprouts. Using your fingers, gently massage the lemon juice into the greens to soften them and enhance their flavor.
4. Adding the Flavors
Once the greens are nicely massaged, add in 1/3 cup of dried cranberries, a pinch of red pepper flakes, and a dash of nutmeg. These ingredients will add a burst of sweetness, a touch of heat, and a hint of warmth to the salad.
Next, pour the dressing you prepared earlier over the greens. Make sure every leaf gets coated in this delicious mixture. Finish off by grating some pecorino cheese over the top. The salty, nutty flavor of the cheese complements the salad perfectly.
5. Mix and Serve
Give everything a good stir until all the ingredients are well combined. Taste and adjust the seasoning if needed.
Now, your kale Brussels sprout salad is ready to be devoured! Serve it in a beautiful salad bowl and sprinkle the toasted almonds on top for an added crunch.
6. Get Creative with the Presentation
Remember, presentation is everything. The way you arrange and present your salad can make it even more enticing. Take the time to toss the ingredients together gently or consider layering them for an aesthetically pleasing effect.
By following these tips and adding your own personal touch, you’ll create a kale and Brussels sprout salad masterpiece that’s bursting with flavor, texture, and visual appeal.
Related Article: If you enjoy kale, you might also enjoy experimenting with this Kale Caesar Salad recipe, which offers a delightful twist on the classic Caesar salad.
Serving and Storing the Salad
Once you’ve prepared the delicious kale and Brussels sprout salad, it’s time to serve and store it for later. Below are some tips to ensure that you enjoy this nutritious dish to the fullest.
Serving Tips:
- Immediate Serving: For the best flavor and texture, it’s recommended to serve the salad immediately after preparing. The freshness of the ingredients will shine through, and you’ll get to experience the delightful combination of flavors in every bite.
- Presentation: If you’re planning to serve the salad for a special occasion or a gathering, make sure to present it in a beautiful salad bowl or platter. The vibrant colors of the kale, Brussels sprouts, and cranberries will make it a visually appealing dish, enticing everyone to dig in.
- Garnishing: To add a touch of elegance and extra crunch, garnish the salad with a sprinkle of toasted almonds on top. This not only enhances the taste but also adds a beautiful texture to the overall presentation.
- Protein Options: Don’t forget to offer your guests a variety of proteins that they can add to their salad. Whether it’s grilled chicken, marinated tofu, or a zesty chickpea salad, these protein options will elevate the dish and make it a complete meal.
Storing Tips:
- Refrigeration: If there are leftovers, store them in an airtight container to keep the greens crisp and fresh. Properly stored, the salad can last in the refrigerator for 2 to 3 days.
- Preparation in Advance: If preparing ahead of time, keep the ingredients separate and mix them just before serving to maintain the freshness and crunch.
- Repurposing Leftovers: Transform any leftover salad into a filling for wraps, pita pockets, or as a topping for a grain bowl for a nutritious lunch option.
By following these tips, you can ensure your kale and Brussels sprout salad remains delicious and appealing, whether serving it immediately or saving it for later.
Variation and Substitutions
Who says you can’t play around with flavors and ingredients? This kale and Brussels sprout salad is a blank canvas waiting for your personal touch. Here are some delightful variations and substitutions to experiment with:
- Vegan or Dairy-Free: Skip the cheese altogether or opt for a vegan Parmesan cheese to keep it plant-based and lactose-free.
- Fruity Twist: Dried cranberries not your thing? No worries, try cherries, dates, or figs to add an unexpected burst of sweetness.
- Dress It Up: Adjust the dressing to suit your taste buds by adding different herbs or spices. How about a hint of thyme, a kick of paprika, or a zing of fresh ginger?
- Nutty Alternatives: Swap the almonds with walnuts or pecans for a different kind of crunch. If there’s a nut allergy, try pepitas or sunflower seeds instead.
With these creative variations, you can turn this already amazing salad into something uniquely yours. So go ahead and let your taste buds run wild!
Related article: While exploring this Kale Brussels Sprout salad recipe, if you’re looking for more variations on Brussels sprouts, be sure to check out our Shaved Brussels Sprout Salad recipe.
The Health Benefits of Kale and Brussels Sprouts
Kale and Brussels sprouts are not only delicious, but they also offer an array of health benefits. These nutritional powerhouses are packed with vitamins, minerals, and antioxidants, making them a fantastic addition to any diet. Let’s dive into the specific health benefits of kale and Brussels sprouts.
The Antioxidant Boost
Kale is a rich source of antioxidants, which play a crucial role in protecting your body against oxidative stress and chronic diseases. Antioxidants help combat free radicals and reduce inflammation, promoting overall well-being. In addition, kale contains vitamins A, C, and K, which are essential for a healthy immune system, collagen production, and bone health.
Brussels sprouts are no slouch either when it comes to antioxidants. These small but mighty vegetables are teeming with vitamin C, which boosts your immune system and supports collagen synthesis. The combination of kale and Brussels sprouts provides a double whammy of antioxidants, offering even more protection against oxidative damage.
Important Vitamins and Minerals
Kale is a nutritional powerhouse, packed with essential vitamins and minerals that support your overall health. It’s an excellent source of calcium, which is vital for strong bones and teeth. Additionally, kale is rich in iron, an essential nutrient for carrying oxygen throughout your body. This leafy green also contains fiber, which aids in digestion and weight management.
Brussels sprouts also offer a range of vitamins and minerals that contribute to your well-being. They are an excellent source of folate, a B-vitamin that plays a key role in cell growth and development. Plus, it’s high in potassium, which helps maintain healthy blood pressure levels.
Anti-Cancer Properties
The compounds called glucosinolates found in Brussels sprouts have shown promising anti-cancer properties. Research suggests that these compounds help protect against certain types of cancer, including colorectal, lung, and breast cancer.
While more studies are needed, incorporating Brussels sprouts into your diet may contribute to a reduced risk of developing these diseases.
A Great Addition to a Healthy Diet
Both kale and Brussels sprouts are low in calories and high in fiber, making them an excellent choice for those looking to maintain or lose weight. They are also incredibly versatile and can be incorporated into a wide variety of dishes. From salads to stir-fries and smoothies to soups, the possibilities are endless.
So, why not take advantage of the health benefits that kale and Brussels sprouts offer? Including these nutrient-packed vegetables in your diet can contribute to a healthier, more vibrant you. Get creative in the kitchen and reap the rewards of these tasty superfoods!
Conclusion
Now that you’ve discovered the wonders of kale and Brussels sprouts, it’s time to indulge in the mouthwatering combination of these nutritious greens.
Whether you’re hosting a festive dinner or simply looking for a quick and healthy side dish, this salad is the perfect choice. With its abundance of vitamins, minerals, and antioxidants, this salad provides a range of health benefits to nourish your body.
The addition of vibrant cranberries, crunchy almonds, and tangy pecorino cheese elevates the dish to another level of deliciousness. What’s more, this salad is incredibly versatile and can be customized according to your preferences. Add your favorite protein, such as chickpeas or tofu, to turn it into a complete meal.
So why wait? Embrace the magic of kale and Brussels sprouts today by whipping up this sensational salad. Delight in its freshness, revel in its nutrients, and savor each delightful bite.
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Kale Brussel Sprout Salad: A Fresh Fusion
- Total Time: 25
Description
Kale Brussels Sprout Salad is a crunchy and flavorful dish made with finely chopped kale and Brussels sprouts tossed in a tangy dressing. It’s a nutritious and delicious addition to any meal.
Ingredients
- 2 cups kale, shredded
- 2 cups Brussels sprouts, shredded
- 1 cup almonds, chopped
- 1/2 cup dried cranberries
- 2/3 cup Pecorino cheese, grated
- 1/4 cup fresh lemon juice
- 2 cloves garlic, minced
- 1/4 teaspoon sea salt
- 2 tablespoons olive oil
- 1 tablespoon balsamic vinegar
- Onions, thinly sliced (quantity as desired)
- 1/4 teaspoon red pepper flakes
- Pinch of nutmeg
- Ground black pepper to taste
Instructions
- Step 1 – Preheat your oven to 350°F (175°C). Spread almonds on a baking sheet and toast until golden brown. Let cool and chop into smaller pieces.
- Step 2 – In a small bowl, muddle minced garlic, sea salt, black pepper, olive oil, balsamic vinegar, and sliced onions to create the dressing.
- Step 3 – Using a food processor (on Amazon) or a sharp knife, shred the Brussels sprouts and kale into thin slices. Place in a bowl, add lemon juice, and massage into the greens.
- Step 4 – Add dried cranberries, red pepper flakes, and nutmeg to the greens. Pour the prepared dressing over the salad. Grate pecorino cheese over the top.
- Step 5 – Mix all ingredients until well combined. Adjust seasoning as needed.
Notes
Feel free to customize this recipe by adding protein, such as grilled chicken or chickpeas, to make it a complete and satisfying meal.
FAQ
Can I make this salad in advance?
Yes, you can make this kale and Brussels sprout salad in advance and store it in the fridge for a few days without losing its freshness. Just make sure to store it in an airtight container.
Can I customize this salad by adding protein?
Absolutely! You can add protein to this salad to make it a complete meal. Some great options include chickpeas, tempeh, tofu, or chicken.
Can this salad be made vegan or dairy-free?
Yes, you can make this salad vegan or dairy-free. Simply use a vegan Parmesan cheese or skip the cheese altogether.
Can I substitute the almonds with other nuts?
Yes, you can substitute the almonds with other nuts like walnuts or pecans. If there’s a nut allergy, pepitas or sunflower seeds can be used instead.
What can I use instead of dried cranberries?
If you don’t have dried cranberries, you can replace them with other dried fruits like cherries, dates, or figs for a different flavor profile.
What are some other delicious kale recipes to try?
If you enjoy kale, you can try making Tuscan kale salad, kale chips, kale smoothies, kale pesto, or adding kale to soups, stir-fries, and pasta dishes.