After a good charring in the skillet, kale stems add a tender-crisp bite and touch of smokiness to this healthy vegetarian kale salad. Feel free to use this healthy recipe as a guide; swap out the farro for any whole grain or the squash for any roasting vegetable, such as cauliflower.

Breana Killeen
Source: EatingWell Magazine, January/February 2018
Advertisement

Ingredients

Farro
Squash
Kale

Directions

Instructions Checklist
  • Preheat oven to 425 degrees F. Coat a large rimmed baking sheet with cooking spray.

    Advertisement
  • To prepare farro: Toast farro in a medium saucepan over medium heat until lightly fragrant, about 2 minutes. Add 1 1/2 cups water and a pinch of salt. Bring to a boil. Reduce heat to a gentle simmer, cover and cook until the farro is tender, 25 to 35 minutes. Drain, if necessary; fluff with a fork.

  • To prepare squash: Meanwhile, toss squash with 1 tablespoon oil and 1/4 teaspoon each salt and pepper. Spread on the prepared baking sheet and roast, stirring once or twice, until tender, 20 to 25 minutes.

  • To prepare kale: Combine 6 tablespoons oil, vinegar, garlic, shallot, mustard and 1/4 teaspoon each salt and pepper in a large bowl. Separate kale leaves from stems. Slice the leaves crosswise into strips and add to the bowl. Massage the dressing into the leaves until the volume is reduced by half.

  • Heat the remaining 1 tablespoon oil in a large skillet over medium-high heat. Add the kale stems and the remaining 1/8 teaspoon each salt and pepper. Cook, stirring occasionally, until lightly charred, 1 to 2 minutes.

  • Add 1/4 cup water, cover and cook for 2 minutes. Repeat four or five more times, each time adding 1/4 cup water and steaming for 2 minutes, until the kale stems are tender. Transfer to a cutting board and slice on the diagonal into 2-inch pieces.

  • To assemble: Stir the farro and squash into the kale salad; arrange on a platter. Serve topped with the kale stems, feta and pepitas.

Nutrition Facts

371.6 calories; protein 8.4g 17% DV; carbohydrates 30.6g 10% DV; exchange other carbs 2; dietary fiber 5.9g 24% DV; sugars 3.9g; fat 25.3g 39% DV; saturated fat 5g 25% DV; cholesterol 11.1mg 4% DV; vitamin a iu 11663.2IU 233% DV; vitamin c 45.5mg 76% DV; folate 61.8mcg 15% DV; calcium 156.4mg 16% DV; iron 2.1mg 12% DV; magnesium 73.1mg 26% DV; potassium 436.5mg 12% DV; sodium 449.9mg 18% DV.