Light Mediterranean Kale Salad
Welcome to a unique exploration of Mediterranean flavors with a nutritious twist. This light Mediterranean Kale Salad is designed to suit a range of dietary needs, especially catering to those with preservatives, FODMAP, nickel, and various allergies. This dish is a perfect light bite, showcasing the vibrancy and healthfulness of the Mediterranean cuisine.
Serves: 1, Difficulty: Easy
Preparation Time: 15 minutes, Cooking Time: 0 minutes
Ingredients
- 50 grams of Kale, finely chopped
- 15 grams of Kalamata olives, pitted and sliced
- 10 grams of roasted red peppers, thinly sliced
- 10 grams of cucumber, diced
- 10 grams of cherry tomatoes, halved
- 5 grams of red onion, thinly sliced (Optional, to suit FODMAP)
- 10 grams of extra virgin olive oil
- 5 grams of lemon juice
- 1 gram of dried oregano
- Salt, to taste
- Freshly ground black pepper, to taste
Method
- In a large bowl, combine the finely chopped kale with the lemon juice and olive oil. Massage the Kale with your hands to soften the leaves and let it sit for about 5 minutes.
- Add the Kalamata olives, roasted red peppers, cucumber, cherry tomatoes, and red onion (if using).
- Sprinkle the dried oregano, and season with salt and freshly ground black pepper to taste.
- Toss all the ingredients together until well combined.
- Transfer the salad to a serving bowl, and enjoy your light and nutritious Mediterranean Kale Salad.
Tips
- For a richer flavor, let the salad sit for 10 minutes after mixing to allow the ingredients to fully marinate.
- Add a touch of freshly chopped herbs like parsley or basil for extra freshness.
Nutritional Information
| Nutritional Component | Per 100g | Per Serving |
|---|---|---|
| Energy | 150 kcal (627 kJ) | 150 kcal (627 kJ) |
| Fat | 10 grams | 10 grams |
| Saturated Fat | 1.5 grams | 1.5 grams |
| Carbohydrates | 10 grams | 10 grams |
| Sugars | 4 grams | 4 grams |
| Protein | 3 grams | 3 grams |
| Salt | 1 gram | 1 gram |
