Kale Blueberry Salad
User Reviews
4.7
27 reviews
Excellent
Kale Blueberry Salad
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This Massaged Kale Salad is made with a homemade vinaigrette, plump blueberries, bulgur, feta cheese, and pecans. It is the perfect antioxidant rich side dish for any time of year.
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Ingredients
- 1 cup bulgur
- 1, 8 oz. package sugar snap peas
- 1 tsp. salt
- 1 bunch kale, roughly chopped (~4-6 cups)
- 2 cups blueberries, fresh
- 1/2 cup pecans, chopped
- 1/3 cup crumbled Feta cheese
For the dressing:
- 1/4 cup red wine vinegar
- 1/2 cup olive oil
- 2 Tbsp. honey
- 1 1/2 Tbsp. shallot, finely minced
- 1 Tbsp. dijon mustard, plus more to taste
- 2 tsp. fresh emon juice, or more to taste
- salt and pepper, to taste
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Instructions
- For the dressing: Whisk together the red wine vinegar, honey, shallots, and Dijon mustard. Slowly stream in the olive oil while whisking to emulsify the dressing. Add salt and pepper to taste. Set aside.
- Cook the bulgur according to the package directions. Or, this is my method: Bring 1 1/2 cups broth (or water) to a boil, add the bulgur, a heavy pinch of salt, and a little olive oil. Bring back up to a little simmer, then turn the heat down to low, cover, and cook for 12 minutes. Remove from the heat with the lid on and let rest for another 10 minutes. Fluff with a fork and then set aside to cool.
- Cook the snap peas in boiling salted water for 2 minutes or until crisp-tender; drain. Plunge into ice water; drain and pat dry. Slice in half or leave them whole.
- Toss together the kale and 1/4 cup vinaigrette in a large bowl. Massage the dressing to the kale using clean hands. Let stand 20-30 minutes to let the kale marinate.
- Add the bulgur, blueberries, pecans, sugar snap peas and feta. Toss to combine. Serve with remaining vinaigrette and enjoy!
Notes
- The dressing can be made in advance and refrigerated in an airtight container up to 1 week.
- The dressing can be made in advance and refrigerated in an airtight container up to 1 week.
- You might have leftover bulgur and not want to add all of it into the salad. Save some for another salad or just to snack on!
Nutrition Information
Show Details
Serving
1serving
Calories
325kcal
(16%)
Carbohydrates
24g
(8%)
Protein
5g
(10%)
Fat
25g
(38%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
4g
Monounsaturated Fat
16g
Cholesterol
6mg
(2%)
Sodium
346mg
(14%)
Potassium
254mg
(7%)
Fiber
6g
(24%)
Sugar
7g
(14%)
Vitamin C
35mg
(39%)
Calcium
131mg
(13%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 8servings
Amount Per Serving
Calories 325 kcal
% Daily Value*
| Serving | 1serving | |
| Calories | 325kcal | 16% |
| Carbohydrates | 24g | 8% |
| Protein | 5g | 10% |
| Fat | 25g | 38% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 4g | 24% |
| Monounsaturated Fat | 16g | 80% |
| Cholesterol | 6mg | 2% |
| Sodium | 346mg | 14% |
| Potassium | 254mg | 5% |
| Fiber | 6g | 24% |
| Sugar | 7g | 14% |
| Vitamin C | 35mg | 39% |
| Calcium | 131mg | 13% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.7
27 reviews
Excellent
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