WARM KALE AND ARTICHOKE HEART SALAD WITH DIJON VINAGRETTE

This is a complete meal!  Packed with protein, fiber, whole grains, vegetables, and full of flavor this warm kale salad is a new hit in my house.  

I tend to use lacinato kale in raw salads because I find it easier to chop and eat, and it tends to take on dressings more easily.  However in this salad, I quickly saute the kale in garlic and olive oil prior to adding it to the salad, so go ahead and try out the colors of kale, green and purple!

Lets talk a minute about garbanzo beans, an ingredient in this salad.  They are a great addition to many salads and soups and are a wonderful legume.   Garbanzo beans are gluten-free, high protein, high fiber, and low fat.  (15g protein / 13 g fiber / 4 g fat per cup).    High fiber diets improve cholesterol, help control weight and appetite, reduce colon cancer risk, and help in management of diabetes.   Garbanzo beans are also high in calcium.  I often tell patients to limit any calcium supplement to 500mg daily, as most everyone gets the remainder of calcium in their diet, even in dairy free diets.    

WARM KALE AND ARTICHOKE HEART SALAD WITH DIJON VINAGRETTE

YIELD:  6  TOTAL TIME:  20 MINUTES

INGREDIENTS:

• 2 cups quinoa or farro

• 6 cups green and red kale chopped

• 2 teaspoon olive oil

• 1 garlic clove, finely chopped

• 1 can artichoke hearts (in water), drained

• 1 can garbanzo beans, drained and rinsed

• 1/2 small red onion finely chopped

• 1/4 cup slivered almonds

• goat cheese for sprinkling (optional)

• Dressing:

  • 1 lemon, zest of and juice

  • 2 Tablespoon champaign or white wine vinegar

  • 1 teaspoon cumin powder

  • 1 teaspoon dijon mustard

  • 1/4 cup olive oil

METHOD:

1. Cook quinoa or farro according to package instructions

2. Combine dressing ingredients

3. Saute garlic in 1 Tablespoon of olive oil for 1-2 minutes until fragrant. Add kale and coat 2-3 minutes. Add quinoa, garbanzo beans, artichoke hearts and mix until warmed.

4. Transfer to bow, add red onions, almonds and sprinkle with goat cheese if desired

5. Serve warm. [Salad tastes wonderful cold as well]

NUTRITION FACTS:

Calories  383 /  Carbs 54g /  Fat 14g /  Sat Fat 1.9g / Protein  12.8g /  Fiber 8.7g