Southwest Kale Salad
User Reviews
5
Southwest Kale Salad
Description
This salad starts by using kale leaves stripped from their tough center rib and torn into bite-sized pieces. Massaging the kale with olive oil helps tenderize the tough greens, creating a less fibrous, silkier texture. The salad mix includes black beans and corn kernels, which can be fresh, frozen, or canned, providing some creaminess and natural sweetness.
Additional crunchy elements come from toasted or roasted pecans and optionally crispy tortilla strips, adding layers of texture to the dish. The featured dressing combines a smoky sweet BBQ sauce with ranch dressing to create a creamy, tangy condiment that complements the other ingredients.
Variations with fresh tomato, creamy avocado, or tangy pickled red onion can enhance freshness and adjust flavor according to preference. This salad can work well as a side dish or a light main course, especially with added protein like shredded chicken, tofu, or shrimp.
The recipe notes that black beans and corn can be pre-cooked or thawed frozen ingredients, making this salad adaptable and convenient for using leftover staples or frozen produce.
Ingredients
FOR THE SALAD:
- ⅔ kale bunch
- ½ tsp extra virgin olive oil
- ½ cup black beans
- ½ cup sweet corn kernels
- ¼ cup carrot shredded
- 1/4-1/2 cup tortilla strips optional but delicious!, crispy
- 1/4-1/2 cup pecans toasted or roasted halves and pieces
BBQ Ranch Dressing
- combine equal parts of your favorite smoky sweet BBQ sauce with homemade or store bought ranch dressing + adjust to taste
OPTIONAL EXTRAS
- tomato
- avocado
- red onion pickled
Instructions
- Wash and remove the center stalk/rib from the kale leaves, tearing each leaf into bite-sized pieces as you go.
- Drizzle with olive oil and massage to soften/tenderize the kale leaves. My toddler loves to do this step for me and I love the silky texture and taste of massaged kale.
- Top with veggies from list above and whisk together dressing. Drizzle over salad and enjoy!
Notes
- Use canned, freshly cooked, or frozen black beans and corn as convenient salad ingredients.
- Enhance protein content by adding shredded chicken, pan-fried tofu, or shrimp.
- Estimate nutrition information before adding dressing; adjust seasoning accordingly.
Nutrition Information
Show DetailsNutrition Facts
Serving: 2servings
Amount Per Serving
Calories 283 kcal
% Daily Value*
| Calories | 283kcal | 14% |
| Carbohydrates | 32g | 11% |
| Protein | 8g | 16% |
| Fat | 15g | 23% |
| Saturated Fat | 1g | 5% |
| Sodium | 79mg | 3% |
| Potassium | 467mg | 10% |
| Fiber | 7g | 28% |
| Sugar | 3g | 6% |
| Vitamin A | 4670IU | 93% |
| Vitamin C | 25.8mg | 29% |
| Calcium | 80mg | 8% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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