Garlicky Rubbed Kale and Bean Salad
If you don't like kale because of its tough texture or bitter taste, give this recipe a try. When kale is rubbed or rolled in a towel after cleaning, the tough fibers break down and turn kale into a tender green that still retains its body (it doesn't wilt) in a meal-like salad. And raw kale is surprisingly less bitter than kale that has been overly cooked.
Ingredients
- 1 bunch curly kale or 2 bunches dino red Russian, or Siberian kale (about 8 ounces)
- 1 cup cooked beans of your choice; we used lima beans 1 cup of cooked beans is about half of a 15-ounce can of beans
- 1/2 cup shredded Parmesan cheese
- 1 to 2 tablespoons olive oil
- 3 to 4 cloves garlic finely diced (or to taste)
- Salt and pepper to taste
Instructions
- Rip or slice the kale leaves from the center stem. Wash the kale leaves and place them on a towel. Roll the towel up and massage the kale well. This method both softens by helping to break down the fiber in the leaves, and dries them.
- Place the rubbed kale in a bowl and mix in the remaining ingredients.
- This salad is better the next day, so consider doubling the recipe for lunches.
Nutrition
Calories: 265kcalCarbohydrates: 19gProtein: 16gFat: 15gSaturated Fat: 5gCholesterol: 22mgSodium: 710mgPotassium: 396mgFiber: 5gSugar: 1gVitamin A: 3063IUVitamin C: 36mgCalcium: 348mgIron: 2mg
Notes
(Serves 2 as a main course)
Tried this recipe?Let us know how it was!
Recipe and photo by Christina Keibler
