Serves: 4 | Prep: 10 min
Nutrition information (per 1/4 serve): ~230 kcal | ~10 g protein | ~9 g carbs | ~17 g fat
This salad gets better when it has had a little time to sit and let the kale soak up the dressing, so it is a great one to make ahead of time or as a meal prep option. Serve with a grilled protein and some crusty bread for a really satisfying, balanced meal.
Ingredients:
Salad
4–5 cups kale, finely chopped
½ cup shredded parmesan
⅓ cup pumpkin seeds
1 shallot, finely sliced
Juice from ½ lemon
Pinch of salt
Optional: 2 slices sourdough bread for croutons
Dressing
⅓ cup Greek yoghurt
2 tbsp olive oil
1 tsp Dijon mustard
1 tsp Worcestershire sauce
Juice of ½ lemon
1 tsp salt
Pinch of pepper
Method
Finely chop the kale and place it into a large mixing bowl.
Add the lemon juice and a pinch of salt. Massage the kale with your hands for 1–2 minutes until softened and slightly darker in colour. Set aside.
In a small bowl or jug, whisk together all dressing ingredients until smooth and well combined.
Pour the dressing over the kale and mix thoroughly to coat.
Add the parmesan, pumpkin seeds and shallot, then toss gently to combine.
This one is best if allowed to sit for 10–15 minutes before serving to let the flavours develop.
++If making croutons, chop the bread into cubes and spray with olive oil. Spread out on an oven tray and bake at a low temp while you prep the salad, until the bread is crispy and golden. This can also be done in the air fryer. Add at the last minute before serving.
Want more healthy and simple recipes from our Dietitian, Katie Southam?
The Balanced Meal Blueprint
Inside, you’ll learn:
The basics of protein, carbohydrates, vegetables and healthy fat— and why you need them
Simple food examples so you know exactly what to put on your plate
A Dietitian-approved meal-building formula you can use every day
25 delicious, nutritious recipes created by a Dietitian
Practical tips to make healthy eating easy, achievable and enjoyable
Whether you’re starting your healthy eating journey or just to feel more confident about what goes on your plate, this is a handy resource and nutrition knowledge everyone will benefit from.
Take the guesswork out of healthy eating.
The Balanced Meal Blueprint makes healthy eating simple.
Created by a Dietitian, this practical ebook gives you an easy-to-follow blueprint for building balanced, nourishing meals.
Inside, you’ll learn:
The basics of protein, carbohydrates, vegetables and healthy fat— and why you need them
Simple food examples so you know exactly what to put on your plate
A Dietitian-approved meal-building formula you can use every day
25 delicious, nutritious recipes created by a Dietitian
Practical tips to make healthy eating easy, achievable and enjoyable
Whether you’re starting your healthy eating journey or just to feel more confident about what goes on your plate, this is a handy resource and nutrition knowledge everyone will benefit from.
