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This warm kale salad is a healthy, hearty, and delicious salad made with kale, farro, mushrooms, beets, feta cheese, and walnuts.
This recipe was inspired (with my own improvements) by a recipe from Shape Magazine I had found many years ago, and a recipe from Martha Rose Schulman in the New York Times. The flavors, textures and colors in the original recipe sounded amazing, and I knew I had to make it myself. It’s truly a brilliant combination of flavors, and I’m grateful to the person who came up with it.
As if I needed another reason to try it, all ingredients are on top of the list of “must eat” healthy ingredients: dark leafy greens (kale), dark colored vegetables (beet), whole grains (farro), nuts (walnut), mushrooms, an allium aromatic (shallots), low-fat cheese (feta), olive oil… how much more nutrition can you pack into a single dish?
The ingredients
Kale: There are many different varieties of kale, each with its own unique flavor and nutritional profile. Curly kale, dinosaur kale, Red Russian kale, and lacinato (or Tuscan) kale are the most common varieties. I use curly kale in this warm kale salad recipe, but you could substitute another.
Farro: Farro is an ancient wheat dating back to the Roman Empire. It is high in protein and fiber, making it a great alternative to white rice or other grains. Most farro sold in grocery stores is pearled farro, which is not a whole grain. My recommendation is to look for hulled farro, that you can find in health food or specialty stores or online.
Mushrooms: a low-calorie, versatile vegetable that can add a meaty texture to any dish. In this warm kale salad, I recommend cremini mushrooms that give the dish an earthy flavor. But any other variety can be used.
Beets: they add a nice sweet flavor and a vibrant color to this salad. I recommend using a beet you have cooked previously (see instructions in this post). You will marinate it briefly in vinegar and salt for a quick pickling.
Feta cheese: a soft white cheese traditionally made from sheep’s milk, feta has a tangy flavor and creamy texture. You can also use cow’s milk feta, it just won’t be as creamy.
Walnuts: rich in omega-3 fatty acids and antioxidants, they add a delightful crunch to this warm kale salad.
Tips and substitutions
- This recipe can be pulled together quickly if you cook your farro and beet in advance. Whenever I buy a bunch of beets, I cook them all at once and they keep well in the refrigerator for up to 2 weeks. I also cook all my grains in big batches and freeze them in individual portions. Batch cooking is the key to healthy quick meals!
- Instead of a cooked beet, you can use a raw beet and grate it finely. In this case, you will need to let it pickle a little longer so it softens a bit.
- With this recipe as a foundation, you can get creative with different greens / grains / nuts combinations or even shredded carrots in place of beets. The possibilities are endless!
This warm kale salad is truly a bowl of nutrition in every bite! Every ingredient brings something unique to the dish and you won’t find a better combination of flavor, texture and color. Give it a try tonight for an easy, delicious and healthy meal. Enjoy!
More delicious meatless recipes:
Pasta with butternut squash and kale
Mushroom Ragu: Easy, Delicious and Meatless
Warm kale salad
Equipment
Ingredients
- 2 cups farro cooked
- 6 oz beet cooked
- 1/4 cup apple cider vinegar
- 4 tbsp extra virgin olive oil
- 1/2 cup shallot chopped
- 8 oz cremini mushrooms sliced
- 8 oz kale (1 bunch)
- 2 tbsp balsamic vinegar
- 2 oz feta cheese crumbled
- 1/2 cup walnut pieces lightly toasted
- salt and freshly ground pepper
Instructions
- Cook farro according to package directions (for hulled farro: 45 minutes in salted water or until tender. For pearled farro: about 20 minutes). You will need 2 cups cooked farro (1 cup uncooked).
- Shred cooked beet with the large side of a box grater, and place it in a bowl. Add apple cider vinegar and a large pinch of salt to the bowl. Cover and set aside.
- Chop shallots. Slice mushrooms.
- Trim kale, rinse and dry in a salad spinner. Chop roughly into 1" strip.
- Place a large skillet over medium high heat. Add the walnuts and toast them for a couple minutes until they are fragrant. Remove the walnuts and set them aside.
- Add 2 tbsp olive oil to skillet. Add shallots, mushrooms and a pinch of salt. Sauté for 5 minutes, stirring frequently, until mushrooms have rendered most of their liquid.
- Add kale to the pan and a pinch of salt. Toss and cook a couple minutes until kale is wilted but still bright green. Add a tablespoon of balsamic vinegar, toss and set aside.
- Drain the vinegar from the beets.
- Place 1/4 of the kale mix on each plate. Top with 1/2 cup of farro. Drizzle 1 tsp balsamic vinegar and 1 tsp olive oil on each plate.
- Top with 1/4 of the beets, 1/4 of the feta cheese and 1/4 of the walnuts. Grind some fresh pepper on top to taste.
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