Kale is a delicious food that is also rich in nutrients beneficial for the health of users. Today, TasteVN would like to share with you 3 ways to make kale salad that are good for your figure, beautiful for your skin, and extremely simple. Let’s get cooking right away with these 3 delicious salads for the whole family to enjoy!
1. Kale Salad with Cream Sauce
Preparation
40 minutes
Difficulty
Easy
Ingredients for Kale Salad with Cream Sauce Serves 4
Soy sauce 2 tablespoons Tempeh 1 package Pickled capers 2 teaspoons (capers) Olive oil 1 tablespoon Nutritional yeast 4 tablespoons (nutritional yeast) Kale 1 kg Liquid smoke 1 tablespoon (liquid smoke) Tahini sauce 2 tablespoons Lemon juice 1 tablespoon Apple cider vinegar 1 tablespoon Mustard 1 teaspoon Garlic powder 1/2 teaspoon Chili sauce 1 teaspoon Seasoning a little (salt; pepper) Maple syrup 1 tablespoon Chili powder 1/2 teaspoon
Information about some ingredients:
What is Tempeh?
- Tempeh is a fermented food made from soybeans, originating from Indonesia.
- Due to its rich source of protein and other nutrients, tempeh is very suitable for vegetarians and vegans as a substitute for meat, fish, etc.
- You can find tempeh at markets, large supermarkets, grocery stores, or e-commerce websites.
- You can wrap tempeh in banana leaves and store it in the freezer for about 6 months, making it suitable as a food reserve and for emergency use.
What is Nutritional yeast?
- Nutritional yeast is a type of probiotic yeast belonging to the fungus family.
- This ingredient contains a high amount of nutrients such as protein, B vitamins, minerals, and antioxidants.
- Nutritional yeast is quite commonly used in vegan dishes in Western countries as a substitute for protein from meat and fish.
What are capers?
- Capers are the unopened flower buds of a shrub called Capparis spinosa, originating from the Mediterranean.
- This food has a strong aroma and a pungent taste, which is favored and used as a seasoning for fish dishes, in sauces, or in salads.
- Additionally, capers have several health benefits such as anti-aging properties, good for digestion, reducing the risk of cardiovascular diseases, preventing cancer, and providing iron for women of reproductive age.
- Capers are usually pickled and stored in salt, so before using, you need to soak and rinse them several times in cold water to remove excess salt.
Note about ingredients:
- Types of ingredients such as maple syrup, liquid smoke, capers, nutritional yeast, apple cider vinegar, and tahini sauce can be found at baking supply stores or large supermarkets, department stores, or e-commerce websites.
- If choosing packaged products, you should carefully check the expiration date, ensure the packaging is intact, not torn or discolored, and that the product inside does not have mold, stains, or any unusual leaking.
Tools needed:
How to prepare Kale Salad with Cream Dressing
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Prepare the kale
Soak the kale in salt water for about 10 minutes and then rinse it with cold water. Cut the kale along the leaf veins to split the leaves into 2 parts, then tear it into small pieces by hand and place it in a bowl.
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Prepare the Tempeh
When you buy Tempeh, use a wet cloth to wipe off the dirt, then cut it into bite-sized cubes, about 2 – 3cm thick.
Tip: Do not soak the Tempeh in water or wash it for too long as it will lose the flavor of the ingredient.
Place the Tempeh in a bowl and marinate it with 2 tablespoons of soy sauce, 1 tablespoon of smoked sauce, 1 teaspoon of chili sauce, 1 tablespoon of olive oil, and 1 tablespoon of maple syrup, then mix well and let it marinate for about 15 minutes.
Preheat the oven to 180 degrees Celsius for 10 minutes.
Arrange the marinated Tempeh on a tray and put it in the oven, baking for about 30 minutes at medium heat until the Tempeh is evenly cooked.
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Making salad dressing
Add 2 tablespoons of sesame butter, 1 tablespoon of lemon juice, 1 tablespoon of apple cider vinegar, 4 tablespoons of nutritional yeast, 1 teaspoon of mustard, 2 teaspoons of pickled capers, 1/2 teaspoon of garlic powder, 1/2 teaspoon of chili powder, 1/3 teaspoon of salt, 1/3 teaspoon of ground pepper, and 60ml of water into a blender and blend until you achieve a smooth and thick mixture.
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Tossing the salad
Place the kale and tempeh into a bowl, then drizzle the salad dressing over the top and toss well. And there you have it, our dish is complete.
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Final product
The creamy kale salad, once completed, has an eye-catching green color. The kale and tempeh are crispy, evenly soaked in seasoning, and paired with the creamy dressing creates a harmonious flavor that will make you want to keep eating.
2. Asian Style Kale Salad
Preparation
40 minutes
Difficulty
Easy
Ingredients for Asian Style Kale Salad Serves 4
Kale 500 gr Purple Cabbage 125 gr Quinoa 63 grams (quinoa seeds) Carrot 1 piece Cashews 31 gr Sesame Oil 3 teaspoons Rice Vinegar 2 teaspoons Lemon Juice 1 tablespoon Miso Paste 1 teaspoon Maple Syrup 1/4 teaspoon Chili Powder 1/2 teaspoon Salt 1 teaspoon
How to choose fresh, delicious ingredients:
How to choose fresh, delicious cabbage
- You should choose cabbages that feel solid in hand, are heavy, have tightly woven leaves, are tightly wrapped, have a thick head, are closed, and have small stems.
- Avoid buying cabbages with yellow leaves, brown spots on the leaves, cracked cores, or stems that have turned brown as they may be old or wilted cabbages.
How to choose delicious carrots
- You should choose carrots that are slender, of moderate size, still have their leaves, and feel firm, not too soft.
- Opt for carrots with intact, smooth outer skin, not rough, and without black spots.
See more:
How to prepare Asian-style Kale Salad
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Prepare the ingredients
Cabbage and kale you bought should be separated into individual leaves, removing any leaves that are damaged or wilted (if any). Peel the carrots. Next, soak the carrots, cabbage, and kale in water mixed with 1 teaspoon of salt for about 10 minutes to clean off dirt and then rinse with clean water, and let drain.
Shred the cabbage and carrots. Chop the kale into bite-sized pieces.
Crush the cashews.
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Make the dressing
Add 3 teaspoons of sesame oil, 2 teaspoons of rice vinegar, 1 tablespoon of lemon juice, 1 teaspoon of miso paste, 1/4 teaspoon of maple syrup, and 1/2 teaspoon of chili powder, then stir well until all the ingredients are completely dissolved.
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Mixing the salad
Add finely chopped kale, cabbage, grated carrots, quinoa, and crushed cashews to a bowl. Next, pour in all the prepared dressing and mix the ingredients thoroughly.
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Final product
Enjoy the Asian style kale salad with a sweet and sour, rich dressing and crispy, sweet vegetables that not only provide nutrition but also make the meal more diverse.
3. Chickpea Kale Salad
Preparation
40 minutes
Difficulty
Easy
Ingredients for Chickpea Kale Salad Serves 4
Chickpeas 100 gr Coconut oil 1 tablespoon Garlic powder 1.5 teaspoons Salt 1 teaspoon Ground pepper 1 teaspoon Sesame butter sauce 2 tablespoons Nutritional yeast 1 tablespoon (nutritional yeast) Pickled flower buds 1 teaspoon Mustard 1/2 teaspoon Lemon 1/2 fruit Garlic 1 bulb Vegan Caesar Dressing 50 gr Kale 500 gr Shelled pumpkin seeds 31 gr Quinoa 31 gr (Quinoa) Hemp seeds a little Seasoning a little (salt; pepper)
How to prepare Chickpea Kale Salad
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Prepare chickpeas and kale
For chickpeas, to save time, it’s best to buy pre-processed ones and just rinse off the dirt before cooking. If using raw chickpeas, they need to be thoroughly washed, then briefly boiled and the outer skin should be removed, allowing them to drain.
Wash the kale thoroughly with cold water. Cut off the tough leaf stems, then tear the kale into bite-sized pieces by hand.
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Roasting chickpeas
After the chickpeas have been cleaned and drained, place them in a bowl with 1 tablespoon of coconut oil, 1.5 teaspoons of garlic powder, 1/2 teaspoon of salt, and 1/2 teaspoon of ground pepper, then mix well and let them marinate for about 15 minutes.
Preheat the oven to 180 degrees Celsius for 10 minutes.
Place the marinated chickpeas on a tray and put them in the oven, roasting for about 40 – 45 minutes at medium heat until the chickpeas are cooked through and golden crispy.
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Make the dressing
Add 2 tablespoons of tahini, hemp seeds, 1 tablespoon of nutritional yeast, 1 teaspoon of pickled capers, 1/2 teaspoon of mustard, 1/2 lemon, 1 clove of garlic, 1/2 teaspoon of salt, 1/2 teaspoon of pepper, and 60ml of water into a blender and blend until you achieve a smooth mixture.
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Mix the salad
Place the kale in a bowl, pour all the dressing into it and mix well. Add the roasted chickpeas, pumpkin seeds, and quinoa to the bowl and mix thoroughly. Serve on a plate, garnish for a nice presentation, and it’s ready to enjoy.
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Final product
Enjoy the delicious kale chickpea salad right away. The crispy and sweet kale combined with chickpeas, quinoa, and crunchy pumpkin seeds, along with the rich sweet and sour dressing, will surely enhance your meal.
How to choose fresh and delicious kale
- Choose plants with dark green leaves and stems that are still fresh without wilting or showing signs of yellowing, browning, or small holes.
- It’s best to select small or medium-sized kale, as this will be softer, sweeter, and have a better flavor compared to larger leaves.
See more:
Hope this article helps you have more 3 ways to make kale salad that is delicious, good for shape, and beautiful for skin. Wish you success!
*Refer to images and recipes from the YouTube channel: Simply Quinoa
