Roasted Beet Kale Salad
This beet kale salad combines roasted beets, leafy greens and an olive oil based dressing. It's so easy to make as a summer BBQ side dish or for picnic food!
Servings: 4 servings
Calories: 190kcal
Ingredients
- 5 cups kale loosely packed, I suggest curly kale
- 3 small beets
- 2 tablespoon pumpkin seeds
- 1 shallot diced, optional
- 2 teaspoon olive oil
- pinch salt
- ½ mozzarella ball optional, or goat cheese*
Maple ginger dressing
- 3 tablespoon extra virgin olive oil
- 2 tablespoon apple cider vinegar
- 1 garlic clove minced
- 2 teaspoon maple syrup
- 2 teaspoon root ginger minced or grated
- pinch salt
- pinch black pepper optional
Instructions
- Preheat the oven to 390F / 200C and line a baking sheet with parchment paper.
- Wash the beets, and slice off the tops and bottom. Lightly coat the beets with olive oil and wrap in aluminium foil. Roast for 45-60 minutes until fork tender. Cook time will vary depending upon the size of the beets.
- Allow the beets to cool, then peel off the skin. Dice into small pieces.
- Remove the hard stems from the kale and add to a large bowl. Drizzle with 2 teaspoon of olive oil and a pinch of salt. Use your hands to massage the kale for a minute or so. It will soften and turn a darker green color.
- Whisk together extra virgin olive oil, apple cider vinegar, minced garlic, maple syrup, minced ginger, salt and black pepper (optional) to make a vinaigrette. Taste test, and adjust to personal preference.
- Add the diced beets, shallot and pumpkin seeds to the kale. Drizzle over the vinaigrette dressing and toss to combine the ingredients and coat the leaves.
- Spoon the salad onto your serving plate, and add the cheese (if using).
Notes
*Kale and beet salads often include a salty cheese such as feta cheese or goat cheese. If these work for you, you can easily include them, but my low histamine readers may wish to use mozzarella as a swap.
- Roast the beets until they are fork tender. Cook time will vary slightly depending upon their size.
- Nutritional information is auto-generated and should be understood to be an estimate.
- Beets (beetroot) scores 0 on SIGHI, but is high in oxalates.
- Kale, apple cider vinegar, ginger and garlic, which score 1.
- Shallots are not rated. White onion can be used as a swap.
Nutrition
Calories: 190kcal | Carbohydrates: 11g | Protein: 3g | Fat: 15g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 10g | Trans Fat: 0.003g | Cholesterol: 0.1mg | Sodium: 61mg | Potassium: 356mg | Fiber: 3g | Sugar: 7g | Vitamin A: 2643IU | Vitamin C: 28mg | Calcium: 87mg | Iron: 1mg
