Corn and Kale Salad

May 13, 2023May 13, 20230 3
Corn and Kale Salad recipe for a healthy lunch or dinner option
in Salad

Prep

15 min

Cook

8 min

Ready In

23 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
Loading...

Ingredients

4 ears sweet corn , husked
2 bunches kale - stems removed and discarded , leaves torn into bite-size pieces
1 teaspoon salt , or more to taste
1 large red bell pepper , chopped
1/4 cup pineapple juice
1/4 cup olive oil
2 tablespoons salsa
2 teaspoons Cajun seasoning , or to taste
1 teaspoon garlic powder
1 teaspoon onion powder
salt , to taste

Nutrision Information

Servings Per Recipe
4
Calories
276
Sugar
7g
Fat
18g
This Corn and Kale Salad is a fresh and flavorful recipe that is perfect for a healthy meal option. The sweet charred corn pairs perfectly with the hearty and nutritious kale, while the red bell pepper adds a pop of color and extra crunch. The dressing combines sweet and spicy flavors that bring the whole dish together. This salad is versatile and can be served as a side dish or as a main course. Give it a try for a delicious and satisfying meal!

Instructions

1.Preheat a grill or grill pan over high heat.
2.Place the corn on the grill and cook for about 8 minutes, turning occasionally, until lightly charred.
3.While the corn is cooking, prepare the kale by washing and tearing the leaves into bite-size pieces.
4.Add the kale to a large bowl and sprinkle with 1 tsp salt. Massage the kale with your hands for about 2 minutes, until it becomes tender.
5.Add the red bell pepper to the bowl with the kale.
6.Remove the corn from the grill and let it cool slightly.
7.Stand each ear of corn up on its end, and using a sharp knife, cut down the sides of the cob to remove the kernels.
8.Add the corn kernels to the bowl with the kale and red bell pepper.
9.In a separate bowl, whisk together the pineapple juice, olive oil, salsa, Cajun seasoning, garlic powder, onion powder, and salt.
10.Pour the dressing over the salad and toss to combine.
11.Serve chilled or at room temperature.

PROS

This salad is a great way to incorporate more veggies into your diet.

It is packed with flavor and nutrients, making it a healthy meal option.

CONS

The dressing is high in sodium, so it should be enjoyed in moderation by those on a low-sodium diet.

Some people may find the kale to be too bitter or tough when not properly prepared.

HEALTH & BENEFITS

Corn is a good source of fiber and antioxidants, which are important for digestive and overall health.
Kale is loaded with nutrients, including vitamins A, C, and K, as well as calcium, iron, and antioxidants.
The dressing contains healthy fats from the olive oil, which can improve heart health and reduce inflammation.

Print

Leave a Reply

Your email address will not be published.