This Kale Brussels Sprout Salad is a vibrant, nutrient-packed dish that combines the heartiness of kale with the crispness of Brussels sprouts. With a creamy Dijon vinaigrette, toasted almonds, and pecorino cheese, this salad offers a refreshing twist on traditional salads.
It’s perfect for any occasion, from a quick weeknight dinner to a stunning dish for a gathering.
Why Kale and Brussels Sprouts?
Nutritional Benefits:
Both kale and Brussels sprouts are superfoods packed with vitamins, minerals, and antioxidants. Kale, particularly Lacinato kale, is rich in vitamin K, which supports bone health and proper blood clotting. It’s also high in vitamin A, which contributes to eye health and immune function. The fiber in kale promotes digestive health, helping to keep you full longer. On the other hand, Brussels sprouts are loaded with vitamin C, supporting the immune system and helping the body absorb iron. They also contain glucosinolates, which have been shown to have cancer-fighting properties.
Texture and Flavor Pairing:
The flavor combination of kale and Brussels sprouts creates an intriguing contrast. Kale, especially when massaged with dressing, softens to a perfect texture for salads. Its slightly bitter taste is balanced by the natural sweetness of Brussels sprouts, which develop a slightly nutty flavor when thinly shredded. Together, they make a hearty, satisfying base for the salad.
Ingredients
To create this salad, you will need the following ingredients:
- 1 bunch of kale (Lacinato or curly kale), washed and sliced into thin ribbons
- 1 pound of Brussels sprouts, shredded thinly
- 1/4 cup of toasted almonds, roughly chopped for crunch
- 1/4 cup of grated pecorino cheese (optional for a salty bite)
- For the dressing:
- 1/4 cup Dijon mustard
- 1 tablespoon lemon juice (freshly squeezed)
- 1 teaspoon lemon zest
- 1/2 cup extra virgin olive oil
- 1 small shallot, finely minced
- Salt and freshly ground black pepper to taste
Preparation
Kale and Brussels Sprouts:
Start by preparing the kale. Remove the tough stems, particularly if you’re using curly kale. For Lacinato kale, the stems tend to be more tender, so you can leave them in. Slice the kale into thin ribbons to ensure each piece can absorb the dressing, giving you a tender bite with every mouthful.
Next, prepare the Brussels sprouts. If you’re using whole Brussels sprouts, trim off the tough ends and thinly slice them, either with a sharp knife or a food processor. Shredding them thinly is key for allowing the dressing to coat each leaf and letting their flavor come through.
Dressing:
For the dressing, start by whisking together the Dijon mustard, lemon juice, and lemon zest in a bowl. Slowly drizzle in the olive oil while whisking continuously until the dressing becomes emulsified. Add the minced shallot, salt, and pepper. The shallot adds a subtle sweetness to balance the tangy mustard and lemon flavors, making the dressing creamy yet refreshing.
Assembly
Once your kale and Brussels sprouts are prepared, place them in a large mixing bowl. Pour the creamy Dijon vinaigrette over the greens and toss thoroughly, ensuring every ribbon of kale and Brussels sprout is coated in the dressing. The kale, in particular, will soften as it absorbs the dressing, which helps reduce its bitterness and makes it more palatable.
Next, add the toasted almonds for a delightful crunch and sprinkle in the grated pecorino cheese for a salty, rich finish. Toss the salad again to evenly distribute the almonds and cheese.
Serving and Storage
Serving:
Serve the salad immediately after assembling to enjoy the vibrant flavors and crunch. If you prefer, you can make the salad ahead of time and refrigerate it for a couple of hours. This will allow the flavors to meld, making it even more flavorful. However, be cautious not to store it too long, as the kale may begin to lose its crispness after a few hours of sitting in the dressing.
Storage:
If you have leftovers, store them in an airtight container in the refrigerator for up to 1-2 days. While the salad will still be delicious, the kale may soften further, so it’s best enjoyed within the first day for optimal texture.
Nutrition Facts (Approximate per serving)
- Calories: 180
- Fat: 14g
- Saturated Fat: 2g
- Carbohydrates: 12g
- Fiber: 5g
- Protein: 5g
- Vitamin A: 120% of the daily value
- Vitamin C: 80% of the daily value
- Calcium: 15% of the daily value
- Iron: 10% of the daily value
This salad is not only healthy but also a delicious combination of textures and flavors. The creaminess of the dressing, the crunch of the almonds, and the richness of the pecorino cheese perfectly complement the earthy kale and Brussels sprouts. Enjoy it as a standalone dish or serve it alongside your favorite protein for a complete meal.
Recipe Card
Kale Brussels Sprout Salad with Creamy Dijon Vinaigrette
Ingredients:
- 1 bunch kale, washed and thinly sliced
- 1 lb Brussels sprouts, shredded
- 1/4 cup toasted almonds, chopped
- 1/4 cup pecorino cheese (optional)
For the Dressing:
- 1/4 cup Dijon mustard
- 1 tbsp lemon juice
- 1 tsp lemon zest
- 1/2 cup olive oil
- 1 shallot, minced
- Salt and pepper, to taste
Instructions:
- Thinly slice the kale and Brussels sprouts.
- Whisk together Dijon mustard, lemon juice, lemon zest, olive oil, shallot, salt, and pepper in a bowl.
- Toss kale and Brussels sprouts with the dressing until evenly coated.
- Add almonds and pecorino cheese, toss again, and serve immediately.
- Optionally, refrigerate for a couple of hours for enhanced flavor.
Enjoy this healthy and flavorful salad!