Low Calorie Lunch

Kale, Avocado, and Goji Berry Salad

with Pomegranate and Kumquat Dressing
4.857145
Average: 4.9 (7 votes)
(7 votes)
Kale, Avocado, and Goji Berry Salad
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Health Score:
8,3 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 48 min.
Ready in
Calories:
337
calories
Calories

Healthy, because

Even smarter

Nutritional values

Kale is an excellent source of vitamin C. An 8-ounce portion of kale contains more than double your recommended daily allowance of this essential vitamin, which helps keep the immune system healthy, among other benefits. 

For a little more flavor and an added serving of protein, sprinkle walnuts over this salad. 

1 serving contains
(Percentage of daily recommendation)
Calorie337 kcal(16 %)
Protein9 g(9 %)
Fat14 g(12 %)
Carbohydrates42 g(28 %)
Sugar added5 g(20 %)
Roughage12 g(40 %)
Vitamin A1.1 mg(138 %)
Vitamin D3.4 μg(17 %)
Vitamin E5 mg(42 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.5 mg(45 %)
Niacin5.8 mg(48 %)
Vitamin B₆0.8 mg(57 %)
Folate274 μg(91 %)
Pantothenic acid0.4 mg(7 %)
Biotin3.6 μg(8 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C165 mg(174 %)
Potassium1,434 mg(36 %)
Calcium301 mg(30 %)
Magnesium79 mg(26 %)
Iron4.2 mg(28 %)
Iodine11 μg(6 %)
Zinc1.4 mg(18 %)
Saturated fatty acids3 g
Uric acid93 mg
Cholesterol0 mg

Ingredients

for
4
For the dressing
6 Kumquat
1 pomegranate
1 tablespoon sugar
5 ounces Orange juice
For the salad
3 tablespoons dried Goji berry
3 tablespoons lukewarm Apple juice
18 ounces kale
salt
2 ripe Avocados
2 tablespoons lemon juice
How healthy are the main ingredients?
Orange juicekaleApple juicesugarpomegranatesalt

Preparation steps

1.

For the dressing: Rinse the kumquat and pat dry. Cut it into slices and then finely chop. Halve the pomegranate and press the shell inward, catching the seeds and any juice. Remove the inner white membrane.

2.

Caramelize the sugar in a saucepan. Add the fruit and pour in the orange and pomegranate juice.

3.

Simmer over medium heat for about 10 minutes until syrupy. Remove from heat and let cool to lukewarm.

4.

For the salad: Soak the goji berries in lukewarm apple juice.

5.

Rinse the kale and blanch it for 5–8 minutes in boiling salted water. Drain, rinse with cold water, cut out the thicker veins, and tear the leaves into bite-size pieces.

6.

Halve the avocados, twist to remove pits, and carefully remove flesh from the shells. Cut into bite-size pieces and mix with the lemon juice.

7.

Mix the kale with avocado and well-drained goji berries, spread on plates, and serve drizzled with the kumquat dressing.