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Healthy & Filling Kale Mediterranean Salad (30 Minutes!)
This Mediterranean salad is made with nutritious ingredients, doused in a flavourful vinegar-based dressing bound to make you drool. It's perfect if you're on the hunt for healthy lunch salads because it's made with farro, lentils, avocados, fresh herbs and olives. This recipe is vegan, gluten-free, and part of my diabetes-friendly and heart healthy series. All done in 30 minutes!
Ingredients
Cooking farro
- ½ cup farro, pearled
- 1¼ cup vegetable stock, unsalted
Homemade dressing with apple cider vinegar
- 2 tbsp olive oil, extra virgin, Benefits of olive oil
- ¼ cup apple cider vinegar
- 1 tbsp mustard , dijon
- 4 garlic, cloves, grated
- 1 tsp salt, sea salt
- 1 tsp pepper
Mediterranean salad
- 6 stalks kale, medium-sized, washed and dried, leaves only, torn into small pieces
- ½ red onion, medium, finely chopped
- 1 cup parsley, packed cup, flat leaf, washed and dried, finely chopped
- 2 avocados, small, cut into small chunks
- 1 cup lentils, brown, canned, drained, not mushy
- ¼ cup Kalamata olives, whole
- 1 tbsp chia seeds
Instructions
Cooking farro
- Add the vegetable stock and farro to a medium pan. Bring to a boil over medium-high heat (usually takes about 1 minute). Reduce the heat to medium and simmer for 15-20 minutes or until the farro is tender (al-dente)
- Remove from the heat, transfer the cooked farro to a broad flat platter, and spread it out, so it doesn't clump while you work on the salad ingredients. Allow the farro to cool
Homemade dressing with apple cider vinegar
- In a large mixing bowl, whisk together the dressing ingredients: olive oil, apple cider vinegar, dijon mustard, garlic, salt and pepper
Mediterranean salad assembly
- Add the kale and mix well with the tongs, making sure the kale leaves are coated with the dressing
- Add the farro, onion, parsley, avocados, lentils and olives to the bowl and mix everything until combined. Serve at room temperature, topped with chia seeds
Notes
- Use lentils that don't fall apart and avoid overcooking the farro.
- Drain the lentils and spread them out on a tea towel to remove any excess moisture.
- Rather than chopping the kale, use your hands to rip it into smaller leaves. It's less work and the salad will have a more rustic look.
- This Mediterranean salad is best enjoyed fresh - instead of making a big batch, I recommend making smaller batches more often.
- If you're taking this salad to work or on a picnic, pack the dressing separately and mix everything together just before eating.
Nutrition Information:
Calories: 537kcal (27%)Carbohydrates: 64g (21%)Protein: 19g (38%)Fat: 25g (38%)Saturated Fat: 4g (20%)Polyunsaturated Fat: 4gMonounsaturated Fat: 16gTrans Fat: 1gSodium: 784mg (33%)Potassium: 1190mg (34%)Fiber: 28g (112%)Sugar: 5g (6%)Vitamin A: 1625IU (33%)Vitamin C: 36mg (44%)Calcium: 112mg (11%)Iron: 6mg (33%)
Keep in mind that the nutritional values provided are approximations and suggestions, and might fluctuate depending on ingredient variations, portion sizes, and recipe adjustments. This nutrition facts table cannot account for your individual needs. Your body — including your hunger and satiety cues — change daily. It's perfectly fine to eat more or less on different days. Instead of letting food guilt take over, consider mindful eating.
* Percent Daily Values are based on a 2000 calorie diet.
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