Black Kale Salad with White Beans
Black Kale Salad with White Beans - Winter feast rich in vital substances
Healthy, because
Even smarter
Nutritional values
Due to vitamin C and phytochemicals, goji berries have an antioxidant, mood-lifting effect and firm the skin. The abundant fiber in the salad stimulates digestion. Oils, sesame and tahini score with cell-protecting vitamin E and healthy polyunsaturated fatty acids.
If you can't get black cabbage or if the season is already over, the salad also tastes very good with baby spinach. However, you should not let it stand too long, as it quickly becomes wilted.
(Percentage of daily recommendation)
| Calorie | 469 cal. | (22 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 27 g | (23 %) | ||
| Carbohydrates | 36 g | (24 %) | ||
| Sugar added | 1.3 g | (5 %) | ||
| Roughage | 13.7 g | (46 %) |
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.7 mg | (48 %) | ||
| Vitamin K | 853.3 μg | (1,422 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 7.7 mg | (64 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 261.7 μg | (87 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 12.5 μg | (28 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 142 mg | (149 %) | ||
| Potassium | 1,256 mg | (31 %) | ||
| Calcium | 375 mg | (38 %) | ||
| Magnesium | 176 mg | (59 %) | ||
| Iron | 5.7 mg | (38 %) | ||
| Iodine | 10.3 μg | (5 %) | ||
| Zinc | 3.1 mg | (39 %) | ||
| Saturated fatty acids | 3.2 g | |||
| Uric acid | 146 mg | |||
| Cholesterol | 0.1 mg | |||
| Complete sugar | 13 g |
Ingredients
- Ingredients
- 14 ozs Lacinato Kale (or regular kale)
- salt
- peppers
- 1 lemon
- 1 Tbsp olive oil
- 2 ¾ ozs Quinoa
- 8 ozs white Beans (can; drained weight)
- 3 Tbsps walnut kernels
- 2 Tbsps sesame
- 12 ozs small Cucumber
- ½ pomegranate
- ½ Orange
- 1 ½ ozs Tahini
- 1 tsp honey
- 2 Tbsps Walnut oil
- ¼ oz dried Goji berry (2 TBSP.)
Preparation steps
For the salad, clean the cabbage leaves, wash, shake dry, pluck the leaves from the thick leaf veins, cut into strips, place in a bowl and season with salt and pepper. Halve lemon, squeeze juice. Mix cabbage with 1 tablespoon lemon juice and olive oil and let sit for 1 hour. Set aside remaining lemon juice.
Meanwhile, rinse quinoa with water and cook in 2.5 times the amount of salted water for about 15 minutes over low heat until al dente.
Meanwhile, rinse beans in a colander and drain. Coarsely chop walnuts and toast with sesame seeds in a hot pan without fat over medium heat for 3 minutes; then set aside. Peel cucumber, cut in half lengthwise, remove seeds and cut into thin slices. Remove pomegranate seeds from fruit.
For the dressing, squeeze the orange. Whisk orange juice with remaining lemon juice, tahini, honey, walnut oil, salt and pepper, and 4 tablespoons water.
Mix cabbage strips and cucumber slices and arrange on a platter. Top with beans and quinoa and drizzle everything with the citrus dressing. Sprinkle salad with walnut-sesame mixture, pomegranate seeds and goji berries.
