High-Fiber Harvest Chopped Salad with Cranberries and Pepitas
- Cook Time: 30 minutes
- Total Time: 30 minutes
- Diet: Vegetarian, Vegan, Gluten-Free
Ingredients
Scale
- 4 cups finely chopped Lacinato kale (ribs removed)
- 1 cup cooked quinoa or farro
- 1 can (15 oz) chickpeas, rinsed and drained
- 1 large Honeycrisp or Fuji apple, diced
- 1/2 cup dried cranberries
- 1/3 cup toasted pepitas (pumpkin seeds)
- 1/4 cup thinly sliced red onion
- 1/4 cup crumbled feta cheese or goat cheese (optional)
- 3 tablespoons extra virgin olive oil
- 2 tablespoons apple cider vinegar
- 1 tablespoon pure maple syrup
- 1 teaspoon Dijon mustard
- Salt and black pepper to taste
Instructions
- Step 1: Cook the Grains If you haven’t already, cook your quinoa or farro according to the package instructions. Once finished, fluff with a fork and allow it to cool to room temperature. Using cooled grains prevents the kale from wilting prematurely and keeps the salad crisp.
- Step 2: Prepare and Massage the Kale Place the finely chopped kale in a large mixing bowl. Drizzle with a tiny bit of olive oil and a pinch of salt. Use your hands to “massage” the kale for about 2 to 3 minutes until the leaves become darker, softer, and more tender. This step is crucial for removing the bitterness often associated with raw kale.
- Step 3: Whisk the Dressing In a small jar or bowl, combine the olive oil, apple cider vinegar, maple syrup, and Dijon mustard. Whisk vigorously or shake the jar until the ingredients are fully emulsified. Season with salt and black pepper to your personal preference.
- Step 4: Combine the Ingredients Add the cooled grains, chickpeas, diced apple, dried cranberries, sliced red onion, and toasted pepitas to the bowl with the massaged kale. If you are using cheese, add the crumbled feta or goat cheese now.
- Step 5: Toss and Serve Pour the dressing over the salad ingredients. Use large spoons or salad tongs to toss everything together until the dressing is evenly distributed. Serve immediately for the best texture, or let it sit for 10 minutes to allow the flavors to meld.