Pin The Kale Salad Bowl is a vibrant, nourishing dish featuring tender massaged kale, roasted vegetables, and crunchy nuts and seeds. All elements are perfectly tied together with a creamy, zesty tahini dressing, making this Modern and Healthy dish a satisfying choice for a Main Dish or Salad.
Pin This recipe transforms hearty kale into a tender base through simple massaging techniques, paired with the natural sweetness of oven-roasted red bell peppers, zucchini, and red onion.
Ingredients
- For the Salad
- 1 large bunch kale (about 200 g), stems removed, leaves torn
- 1 tablespoon olive oil
- 1/2 teaspoon sea salt
- 1 medium sweet potato, peeled and cubed
- 1 red bell pepper, sliced
- 1 zucchini, sliced
- 1 small red onion, sliced
- 1 tablespoon olive oil (for roasting)
- 1/2 cup cherry tomatoes, halved
- 1/4 cup roasted almonds, roughly chopped
- 2 tablespoons pumpkin seeds
- 2 tablespoons sunflower seeds
- For the Tahini Dressing
- 1/4 cup tahini
- 2 tablespoons lemon juice
- 1 tablespoon maple syrup or honey
- 1 clove garlic, minced
- 3–4 tablespoons water, to desired consistency
- 1/2 teaspoon salt
- Freshly ground black pepper, to taste
Instructions
- Step 1
- Preheat oven to 400°F (200°C).
- Step 2
- Toss sweet potato, red bell pepper, zucchini, and red onion with 1 tablespoon olive oil and a pinch of salt. Spread on a baking sheet. Roast for 20–25 minutes, turning once, until tender and golden.
- Step 3
- Meanwhile, place kale in a large salad bowl. Drizzle with 1 tablespoon olive oil and 1/2 teaspoon salt. Massage with your hands for 2–3 minutes until leaves are softened and bright green.
- Step 4
- In a small bowl, whisk together tahini, lemon juice, maple syrup, minced garlic, salt, and pepper. Add water gradually until the dressing is smooth and pourable.
- Step 5
- Add roasted vegetables, cherry tomatoes, almonds, pumpkin seeds, and sunflower seeds to the massaged kale.
- Step 6
- Drizzle with tahini dressing and toss to combine. Serve immediately.
Zusatztipps für die Zubereitung
For extra protein, add chickpeas or grilled tofu. You can also add fresh herbs like parsley or cilantro for extra freshness. Note that this dish contains sesame and tree nuts (almonds).
Varianten und Anpassungen
Substitute sweet potato with butternut squash or carrots if desired. You may also swap the maple syrup for honey if not strictly vegan.
Serviervorschläge
This vibrant bowl pairs well with a crisp Sauvignon Blanc or a light-bodied red wine. Serve immediately while the roasted vegetables are warm for the best experience.
Pin Each serving of this Kale Salad Bowl contains approximately 340 calories, 20g of fat, 32g of carbohydrates, and 8g of protein.
Recipe Q&A
- → Why massage the kale leaves?
Massaging kale with olive oil and salt breaks down the tough cell structure, making the leaves tender, less bitter, and much more enjoyable to eat raw.
- → Can I make this ahead of time?
Yes! Roast the vegetables and prepare the dressing up to 3 days in advance. Store them separately and assemble when ready to serve, keeping the dressed kale separate until eating.
- → What vegetables work best for roasting?
Sweet potato, bell pepper, zucchini, and red onion are ideal because they roast at similar rates. You can also add Brussels sprouts, cauliflower, or carrots based on preference.
- → How do I store leftovers?
Keep components in separate airtight containers in the refrigerator. The dressed kale is best consumed within 1-2 days, while roasted vegetables stay fresh for 3-4 days.
- → Can I add protein to make it more filling?
Absolutely. Chickpeas, grilled tofu, roasted chicken, or even a poached egg pair beautifully. Add these after roasting so they don't dry out.
- → What if my tahini dressing is too thick?
Simply add warm water one tablespoon at a time, whisking continuously until you reach a smooth, pourable consistency. The dressing will also thicken as it sits.