Low Sodium Zesty Kale Salad with Citrus Vinaigrette
Bright, refreshing, and incredibly nutritious, this Low Sodium Zesty Kale Salad with Citrus Vinaigrette packs a flavorful punch while staying heart-healthy. Tenderized curly kale serves as the base, massaged with lemon juice to enhance its texture and reduce bitterness. Vibrant ribbons of carrot, crisp red bell pepper, and sharp red onion bring color and crunch, while toasted unsalted sunflower seeds add a satisfying bite. The star of the dish is the citrus vinaigrette, a zesty medley of fresh orange and lemon juices, garlic, honey (or maple syrup for a vegan twist), and citrus zest, creating a perfect balance of tang and sweetness. Ready in just 15 minutes, this low-sodium kale salad is the ideal side dish or light entrée, bursting with flavor and nutrients. Perfect for meal prep, this salad can be enjoyed fresh or refrigerated for the flavors to deepen.
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Recipe Information
Ingredients
- 6 cups Curly kale
- 1 large Red bell pepper
- 1 large Carrot
- 0.5 small Red onion
- 0.25 cup Unsalted sunflower seeds
- 3 tablespoons Fresh orange juice
- 1 tablespoon Fresh lemon juice
- 3 tablespoons Extra virgin olive oil
- 1 teaspoon Honey (or maple syrup for vegan option)
- 1 clove Fresh garlic, minced
- 0.25 teaspoon Fresh ground black pepper
- 0.5 teaspoon Zest of lemon
- 0.5 teaspoon Zest of orange
Instructions
Wash the kale thoroughly under cold running water. Remove the stems and tear the leaves into bite-sized pieces. Place the kale in a large mixing bowl.
Sprinkle a small amount of lemon juice over the kale and gently massage the leaves for about 2-3 minutes until they begin to soften and darken in color. This process helps to tenderize the kale and mellow its bitterness.
Thinly slice the red bell pepper and red onion. Using a vegetable peeler, shave the carrot into thin ribbons. Add the prepared vegetables to the bowl with the kale.
Toast the unsalted sunflower seeds in a dry skillet over medium heat for 2-3 minutes, stirring frequently, until they are lightly golden and fragrant. Remove from heat and set aside to cool.
In a small bowl, whisk together the fresh orange juice, lemon juice, olive oil, honey (or maple syrup for a vegan option), minced garlic, black pepper, and both the lemon and orange zest. Taste and adjust flavors if necessary, keeping it low-sodium-friendly.
Drizzle the citrus vinaigrette over the kale and vegetables. Toss everything together until well coated.
Top the salad with the toasted sunflower seeds for added crunch.
Serve immediately or refrigerate for up to 24 hours for the flavors to meld together. Stir before serving for best results.
Nutrition Facts
Calories |
812 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 59.1 g | 76% | |
| Saturated Fat | 8.1 g | 40% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 264 mg | 12% | |
| Total Carbohydrate | 69.1 g | 25% | |
| Dietary Fiber | 19.8 g | 71% | |
| Total Sugars | 23.8 g | ||
| Protein | 20.9 g | 42% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1099 mg | 85% | |
| Iron | 8.7 mg | 48% | |
| Potassium | 2312 mg | 49% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
