Superfood Salad

Kale may not be this year’s fad, but we just can’t seem to un-friend the past year’s trend! Kale is packed with vitamin C, beta-carotene and fiber, which makes swapping your usual greens an easy trade. Our Kale, Fennel and Sorghum Salad recipe is teeming with nutrient-dense ingredients and its beauty is colorful enough to speak for itself. Filled with a bright and flavorful mixture of dark-leafy kale, crisp and crunchy fennel, sweet peppers, and chewy ancient grains, this salad contains a wide array of textures and tastes in each delicious bite. We love cooking with Wondergrain sorghum because it is naturally gluten-free, high in protein, iron, and fiber, and is a heart-healthy way to make a meal complete. Our sweet and tangy dressing perfectly mutes the bitterness of the kale and the pronounced taste of the fennel with a blend of citrus, mustard, and honey while deliciously coating and infusing the salad with a well-balanced flavor. In vogue or out-of-style, this vitamin and antioxidant power-packed meal is, was, and always will be a year-after-year healthy favorite.

Nutrient Booster: Fennel

Fennel is a celery-like vegetable that provides an enormous amount of health benefits. It is exceptionally high in fiber, potassium, and vitamins C, A, B6, K, and folate. Perhaps the most impressive benefits of fennel come from the antioxidants and potent plant compounds that they contain. Studies show that these antioxidants may help the lower risk of certain chronic conditions, like heart disease, obesity, cancer, neurological diseases, and type 2 diabetes. Fennel also contains an abundance of nutrients that are essential to heart, bone and skin health. It is so easy to reap the nutritional benefits of fennel and we love that every part of this vegetable can be used in a variety of dishes. Try adding fennel and its seeds to flavor soups, broths, baked goods, in meat, fish and pasta dishes, and especially in salads, like our Kale, Fennel and Sorghum Salad.

Make Once, Eat Twice

Our Kale, Fennel and Sorghum salad is the perfect make once, eat twice meal. Kale is the ideal prep-ahead salad and sandwich greenery because it stays fresh in the fridge for days without wilting. Leftover kale can be stirred into pasta, baked into crispy kale chips, or used in our other delicious salads, like our Berry and Kale Sorghum Salad and our Kale Lentil Salad. We also love making a double batch of sorghum because of its versatility and ability to maintain its chewy texture without becoming soggy. Serve your extra sorghum as a substitute for rice, quinoa, or pasta or add it to hot dishes, like our Sorghum Shrimp Jambalaya or our vegan Sorghum Chili. While this Kale, Fennel and Sorghum Salad is a perfectly nutrient-dense meal on its own, it pairs deliciously with our Black Sesame Encrusted Salmon, Grilled Chicken Satay with Thai Style Peanut Sauce or Simple Black Bean Burgers for an extra boost of protein and an all around balanced meal.

Kale, Fennel and Sorghum Salad

Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4 servings

Ingredients

Marinade

  • 1 small lime, juiced
  • 2 tablespoons olive oil
  • salt and pepper to taste

Salad

  • 2 cups kale, finely chopped
  • 1/4 bulb fennel, thinly sliced
  • 1/4 cup yellow pepper, chopped
  • 1/4 cup red pepper, chopped
  • 1/4 sweet onion, thinly sliced
  • 1 cup whole grain sorghum, cooked

Dressing

  • 3/4 cup extra virgin olive oil
  • 1/4 cup red wine vinegar
  • 1 tablespoon dijon mustard
  • 1 clove garlic, minced
  • 1 small lime, juiced
  • 1 teaspoon honey
  • 2 tablespoons fresh basil, finely chopped
  • salt and pepper to taste

Instructions

Marinade

  1. In a medium bowl whisk together the lime juice, olive oil and salt and pepper to taste. Add the kale, fennel, peppers and the onion in the prepared marinade and just moisten, don't drench the kale. Refrigerate at least 2 hours prior to serving.

Salad

  1. Mix the kale, fennel, peppers, onion and[b] cooked[/b] whole grain sorghum in a separate bowl.

Dressing

  1. In a small bowl, whisk together the ingredients of the salad dressing. Add 1/4 cup of salad dressing and toss to combine. Store extra dressing in refrigerator. 

Recipe Notes

Nutrient Analysis:
Serving size: 1 cup (with marinade), Calories: 230 calories, Fat: 15 grams, Saturated fat: 2 grams, Sugar: 3.5 grams, Sodium: 45 milligrams, Fiber: 4 grams, Protein: 3.4 grams

 

This recipe was provided by Wondergrain Sorghum. Triad to Wellness has provided nutrition communication services to Wondergrain. However, we were not compensated for this post. All opinions are our own.

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