Featuring classic Mediterranean flavours reminiscent of tabbouleh, this kale salad is a hearty meal that can be enjoyed breakfast, lunch or dinner. Salad may seem like an odd thing to have for breakfast, but many people around the world routinely eat one for their morning meal –it can be refreshing and invigorating, especially as the weather begins to warm.
With lemony sumac as the starring spice and white kidney beans for protein, you’ll find this simple but flavourful vegetarian dish will keep your taste buds and hunger satiated. An added sustainable bonus: legumes, like the white kidney beans featured in this dish, are efficient to grow and can improve soil health, making them an easy, eco-friendly way to add protein to any variety of meals.
More tips on Mediterranean flavours
- What is sumac? Sumac is a deep red spice made from dried and ground sumac berries, commonly used in Middle Eastern and Mediterranean cuisine. It has a tangy, citrus-like flavour that enhances everything from grilled meats to salads. A popular ingredient in za’atar spice blends, sumac is often sprinkled over hummus, roasted vegetables, and rice dishes for a bright, slightly tart finish.
- What is the Mediterranean diet? The Mediterranean diet is a popular heart-healthy way of eating based on the traditional foods of countries like Greece, Italy, and Spain. It focuses on fresh vegetables, olive oil, whole grains, nuts, legumes, and lean proteins like fish. This diet is known for its anti-inflammatory properties and is linked to improved heart health and longevity.
- How do you cook kidney beans? To cook kidney beans from scratch, soak them in water for at least 8 hours or overnight. Drain and rinse, then simmer in fresh water for about 45–60 minutes until tender. For a quicker option, like in this kale salad recipe, canned kidney beans are pre-cooked—simply rinse and add them to soups, stews, or salads.
- How do you make tabbouleh? Tabbouleh is a fresh and flavourful Lebanese salad made with bulgur wheat, parsley, mint, tomatoes, and lemon juice. To prepare it, soak fine bulgur until tender, then mix with chopped herbs, diced tomatoes, olive oil, and lemon juice. Traditional tabbouleh is herb-heavy, with more parsley than grain, making it a bright and refreshing dish perfect for serving with grilled meats or mezze platters.
Mediterranean Kale Salad
The flavours of this breakfast salad slightly resembles tabbouleh, and the star spice is sumac, which is a gorgeous reddish purple and tastes lemony.
Equipment
- cutting board
- chef's knife
- large mixing bowl
Ingredients
- 1 bunch parsley roughly chopped
- 1 cup stemmed and chopped kale
- 1/2 cup roughly chopped mint
- 1 mini cucumber halved lengthwise
- and thinly sliced
- 1/2 fennel bulb core removed,
- thinly sliced
- 1 celery stalk thinly sliced
- 1 green onion thinly sliced
- 1 can white kidney beans 15 oz,
- drained and rinsed
- 3 tbsp extra-virgin olive oil
- 1 lemon juiced
- 11/2 tsp sumac
- 1/2 tsp sea salt
- 1/4 tsp freshly ground black pepper
- approx
- 1/3 cup chopped roasted almonds 1/3 cup pomegranate seeds or dried cranberries
Instructions
- Method
- In large bowl, combine parsley, kale, mint, cucumber, fennel, celery, green onion and kidney beans. Add oil, lemon juice, sumac, salt and pepper, tossing to coat. Top with almonds and pomegranate seeds.
Notes
Tips:
1. If you would like to reserve some salad for future breakfasts, lunches or dinners, dress only the portion you’re eating right away. The salad can be kept in the fridge, undressed, in an airtight container or bowl for up to 2 days. 2. Add eggs, tofu, shrimp, chicken or fish for a boost of protein.
1. If you would like to reserve some salad for future breakfasts, lunches or dinners, dress only the portion you’re eating right away. The salad can be kept in the fridge, undressed, in an airtight container or bowl for up to 2 days. 2. Add eggs, tofu, shrimp, chicken or fish for a boost of protein.
