High-Protein Lemon-Garlic Kale Salad is a tasty and fresh salad. It contains stemmed kale, pepper, olive oil, parmesan cheese, garlic, miso, and lemon juice. These items have dairy in it so it is not good for dairy-free diet. This salad prepares quickly in 20 minutes, perfect for quick lunch. The white miso will provide the deep savory taste and the parmesan cheese will add lots of protein in this salad. High-Protein Lemon-Garlic Kale Salad stores in the fridge but not in the freezer as the texture of salad will ruin. Serve this salad with quinoa, grilled chicken, or brown rice.
STATS:
- Calories: 320 kcal
- Prep time: 15 minutes
- Serving size: 2
- Cook time: 5 minutes
- Cuisine: High-Protein, Mediterranean
- Total time: 20 minutes
- Course: Salad
- Diet: Vegetarian
- Serving: 4
EQUIPMENT:
- Big skillet
- Small mixing vessel
- Whisk
- Knife
- Large salad vessel
- Cutting board
- Salad tongs
INGREDIENTS:
- 4 tbsp. olive oil
- 8 cups packed stemmed kale
- 3 tbsp. almonds slices
- 3 tbsp. lemon juice
- 2 tbsp. minced garlic
- 1 tsp. white miso
- 2 ounces Parmesan cheese
- Ground pepper
INGREDIENT NOTES:
KALE:
- Add the fresh and steamed kale to form the filing foundation of the salad. We have to eliminate the tough stems so it gets chewed easily.
ALMONDS:
- Include the almond slices to add the crunchiness and nutty taste. We have to toast them lightly to make them more flavorful.
LEMON JUICE:
- Add the lemon juice to offer the bright and fresh taste in the salad. It will also stabilize the indulgence of parmesan cheese & olive oil.
GARLIC:
- Add the garlic to include the strong savory flavor in the salad. It should be fresh for the strong aroma and flavor.
WHITE MISO:
- Include the white miso to add the light savory taste and deepness in the dressing.
PARMESAN CHEESE:
- Add the parmesan cheese to provide the nutty taste and saltiness in salad. It will also include the additional protein in it.
INSTRUCTIONS:
- Add the oil in pan and warm it on the medium flame.
- Put the kale & cook for 3-5 minutes and mix them till they get soft.
- Add the kale in the big vessel and leave it to get cool for some time.
- Then include the almond slices in the same pan and roast for two to three minutes by mixing till they get golden lightly.
- Add the olive oil in small vessel then include the lemon juice, garlic, and white miso and whisk to make it smooth.
- Now add this dressing on the kale and mix to coat them.
- Include the toasted almonds and parmesan cheese and mix softly.
- Sprinkle the ground pepper on top and serve the dish.
SERVING SUGGESTIONS:
PROTEINS:
- Grilled Chicken
- Baked Salmon
- Grilled Shrimp
GRAINS:
- Quinoa
- Brown Rice
- Farro
SOUPS:
- Lentil Soup
- Tomato Soup
- Vegetable Soup
BREADS:
- Sourdough
- Whole-Grain Bread
- Garlic Bread
VEGETABLES:
- Roasted Broccoli
- Grilled Zucchini
- Roasted Bell Peppers
TIPS:
- We have to massage the kale softly to make them soft.
- Squeeze the lemon juice fresh to include the good taste & aroma.
- Roast the almonds with care or they will get burn fast.
- Include the parmesan at the time of serving so it loots fresh.
- Add the garlic according to your flavor.
- If you are making this salad in advance so add the almond when you serve it so they remain crunchy.
STORAGE INFORMATION:
FRIDGE:
- Put the salad in the closed bowl & store for 3 days.
FREEZER:
- Don’t freeze the salad as the kale & dressing will get watery.
FAQs:
Will I prepare it in advance?
- Yes, we would easily prepare this salad in advance and store in the fridge and include the almonds and parmesan fresh when served.
Could we include any other kale variety?
- Yes, we would easily include the curly or red kale instead but remove the tough stems then chop them.
How to make the dairy-free salad?
- You can include the vegan parmesan cheese to make the salad dairy-free.
Could we add more protein in it?
- Yes, we would include the baked tofu, grilled chicken, lentils, salmon, and chickpeas to include more protein in it.
Will I add the bottled lemon juice?
- Yes, we would include bottled lemon juice but it is good to use the fresh one to provide the strong & bright taste.
NUTRITIONAL INFORMATION:
Caloric count: 320 kcal
Iron: 2 mg
Net carbs: 7 g
Serving size: 2
Fiber: 3 g
Vitamin A: 885 mcg
Serving: 1
Calcium: 250 mg
Total carbs: 10 g
Protein: 9 g
Sodium: 330 mg
Potassium: 430 mg
