Whole Earth Kale Salad

Gluten Free
Dairy Free
Health score
31%
Whole Earth Kale Salad
95 min.
12
219kcal

Suggestions

Ingredients

  • cups brown rice 
  • cup carrots shredded
  • 16 ounce extra tofu diced firm
  • 0.5 cup optional: dill fresh chopped
  • cup flat-leaf parsley fresh chopped
  • cloves garlic chopped
  • 12 servings salt and ground pepper black to taste
  • bunch kale chopped
  • 0.5 cup juice of lemon 
  • tablespoons olive oil extra-virgin
  • 0.5 large head cabbage red chopped
  • 0.3 cup sesame seed 
  • 0.3 cup mustard stone-ground
  • 0.8 cup tamari almonds 
  • 0.5 cup tamari soy sauce 
  • cups water 

Equipment

  • bowl
  • sauce pan
  • whisk
  • mixing bowl

Directions

  1. Bring the brown rice and water to a boil in a saucepan. Reduce the heat to medium-low, place a cover on the saucepan, and simmer until the rice is tender and the liquid has been absorbed, 45 to 50 minutes.
  2. Spread the rice onto a large platter and chill in refrigerator until cooled completely.
  3. Gently toss the cooled rice, diced tofu, tamari almonds, sesame seeds, chopped kale, red cabbage, shredded carrot, chopped flat-leaf parsley, and chopped dill together in a large mixing bowl.
  4. Whisk the lemon juice, tamari soy sauce, olive oil, garlic, and mustard together in a small bowl; season with salt and black pepper.
  5. Drizzle the dressing over the rice mixture; toss gently to coat evenly.

Nutrition Facts

Calories219kcal
Protein17.1%
Fat23.4%
Carbs59.5%

Properties

Glycemic Index
28.63
Glycemic Load
15.25
Inflammation Score
-9
Nutrition Score
21.582609198178%

Flavonoids

Cyanidin
99.14mg
Delphinidin
0.05mg
Pelargonidin
0.01mg
Eriodictyol
0.5mg
Hesperetin
1.47mg
Naringenin
0.14mg
Apigenin
10.8mg
Luteolin
0.12mg
Isorhamnetin
0.85mg
Kaempferol
0.37mg
Myricetin
0.89mg
Quercetin
1.36mg

Nutrients percent of daily need

Calories:219.02kcal
10.95%
Fat:5.88g
9.04%
Saturated Fat:0.88g
5.48%
Carbohydrates:33.62g
11.21%
Net Carbohydrates:30.12g
10.95%
Sugar:3.5g
3.89%
Cholesterol:0.06mg
0.02%
Sodium:1461.04mg
63.52%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.66g
19.33%
Vitamin K:103.14µg
98.23%
Manganese:1.61mg
80.73%
Vitamin A:2886.94IU
57.74%
Vitamin C:40.46mg
49.04%
Magnesium:93.12mg
23.28%
Phosphorus:204.31mg
20.43%
Vitamin B6:0.39mg
19.68%
Copper:0.37mg
18.6%
Vitamin B1:0.26mg
17.25%
Iron:3.05mg
16.93%
Vitamin B3:3mg
15.02%
Fiber:3.49g
13.98%
Potassium:427.85mg
12.22%
Calcium:103.56mg
10.36%
Zinc:1.49mg
9.91%
Folate:37.26µg
9.31%
Vitamin B2:0.13mg
7.52%
Vitamin B5:0.73mg
7.34%
Selenium:3.64µg
5.21%
Vitamin E:0.54mg
3.6%
Source:Allrecipes