Massaged Kale Salad with Sweet Potatoes and Pumpkin Seed Dressing

Gluten Free
Dairy Free
Very Healthy
Health score
77%
Massaged Kale Salad with Sweet Potatoes and Pumpkin Seed Dressing
45 min.
2
433kcal

Suggestions


Welcome to a delightful culinary experience with our Massaged Kale Salad featuring Sweet Potatoes and a zesty Pumpkin Seed Dressing! This vibrant dish is not only a feast for the eyes but also a powerhouse of nutrition, making it a perfect addition to your meal rotation. With a health score of 77, this salad is gluten-free, dairy-free, and incredibly healthy, ensuring you can enjoy it guilt-free.

Imagine the rich, earthy flavors of grilled sweet potatoes paired with the crisp, tender kale that has been lovingly massaged to perfection. The addition of pinto beans adds a hearty protein boost, while the crunchy pumpkin seeds provide a satisfying texture and a nutty flavor that elevates the entire dish. The creamy, tangy dressing made from pumpkin seeds and a hint of lime ties all the elements together, creating a symphony of taste that will leave your taste buds dancing.

Whether you're looking for a nutritious side dish, a light lunch, or a main course that will impress your guests, this salad is versatile enough to fit any occasion. Ready in just 45 minutes, it’s an ideal choice for busy weeknights or leisurely weekend meals. So, roll up your sleeves and get ready to indulge in a salad that’s as delicious as it is nourishing!

Ingredients

  • servings pepper black freshly ground
  • 0.3 teaspoon cumin 
  • clove garlic peeled
  • small jalapeno seeds removed (or to taste)
  •  juice of lime 
  • bunch kale washed chopped
  • tablespoons silken tofu 
  • teaspoon miso white to taste (shiro) (or salt )
  • cup pinto beans drained and rinsed canned cooked well ( )
  • tablespoons pumpkin seeds (recipe below)
  • 0.3 cup pumpkin seeds 
  • servings pumpkin seeds hot chopped for garnish
  • servings the dressing for drizzling
  • 0.5 teaspoon soya sauce 
  • large sweet potatoes and into 
  • 0.3 cup water 
  • tablespoon balsamic vinegar white

Equipment

  • bowl
  • baking sheet
  • oven
  • grill
  • grill pan
  • cutting board

Directions

  1. Place the slices on the grill, grill pan, or non-stick baking sheet, brush the tops with soy sauce, and grate a little black pepper over them. Grill or bake until tender, turning after 5 minutes in a grill pan or 10 minutes in the oven. (They took about 10 minutes in my Foreman grill, but will probably take longer using the other methods.)
  2. Remove from oven, transfer to a cutting board, and cut into cubes or wedges. While the sweet potato is cooking,
  3. Place the chopped kale in a very large bowl and add 2 tablespoons of the Pumpkin Seed Dressing. Using clean hands, massage the dressing into the kale, squeezing the kale in your hands until it is softened and reduced in volume by about two-thirds. Do not be gentle! This massage should take 2 to 4 minutes.
  4. Put the kale on a serving plate or bowl and top with the sweet potatoes and pinto beans.
  5. Sprinkle with pumpkin seeds and chopped hot peppers and drizzle with more dressing.

Nutrition Facts

Calories433kcal
Protein17.29%
Fat23.75%
Carbs58.96%

Properties

Glycemic Index
184.25
Glycemic Load
21.79
Inflammation Score
-10
Nutrition Score
41.23913050945%

Flavonoids

Eriodictyol
0.33mg
Hesperetin
1.35mg
Naringenin
0.06mg
Apigenin
0.02mg
Luteolin
0.13mg
Isorhamnetin
15.34mg
Kaempferol
30.44mg
Myricetin
0.08mg
Quercetin
15.15mg

Nutrients percent of daily need

Calories:432.68kcal
21.63%
Fat:11.96g
18.4%
Saturated Fat:2.06g
12.87%
Carbohydrates:66.78g
22.26%
Net Carbohydrates:49.65g
18.06%
Sugar:10.56g
11.73%
Cholesterol:0.41mg
0.14%
Sodium:340.08mg
14.79%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.59g
39.18%
Vitamin A:30704.5IU
614.09%
Vitamin K:264.07µg
251.49%
Manganese:2.22mg
110.9%
Vitamin C:79.13mg
95.92%
Fiber:17.13g
68.51%
Magnesium:230.6mg
57.65%
Folate:221.44µg
55.36%
Phosphorus:501.05mg
50.11%
Potassium:1417.72mg
40.51%
Copper:0.8mg
40.13%
Vitamin B6:0.74mg
36.97%
Iron:6.06mg
33.69%
Vitamin B1:0.45mg
30.21%
Calcium:282.62mg
28.26%
Vitamin B2:0.44mg
25.7%
Zinc:3.31mg
22.07%
Vitamin B5:1.81mg
18.09%
Vitamin E:2.41mg
16.09%
Vitamin B3:3.2mg
15.99%
Selenium:9.24µg
13.19%