Kale Barley Salad with Maple Vinaigrette
There’s so much to love about this salad. It’s satisfying, nutritious, and delicious. And it’s versatile too! Swap in ingredients you love; try arugula instead of kale, quinoa instead of barley or chickpeas in place of edamame. Leftovers also make an energizing lunch.
Ingredients
Vinaigrette:
3 tbsp (45 mL) apple cider vinegar
1 tbsp (15 mL) maple syrup
1/2 tsp (2 mL) Dijon mustard
1/2 tsp (2 mL) each salt and pepper
1 clove garlic, minced
1/4 cup (60 ml) canola oil
Salad:
4 cups (1 L) finely chopped kale
2-1/2 cups (625 mL) cooked pot or pearl barley
1 red apple with skin, diced
1 cup (250 mL) thinly sliced red cabbage
1 cup (250 mL) coarsely grated carrot
1 1/2 cups (375 mL) cooked edamame
1-1/2 cups (375 mL) diced old Cheddar or Swiss cheese
1/4 cup (60 mL) unsalted pumpkin seeds (optional)
Sustainability
Eating sustainably includes choosing local, Canadian-produced foods where possible. This recipe is jam-packed with nutrient-rich local foods like apple, cabbage, carrot, and Canadian Cheddar cheese.
Nutritional information
Energy
430 calories
Protein
17 g
Carbohydrate
40 g
Fat
24 g
Fibre
11 g
Sodium
450 mg
Top 5 nutrients provided by a serving of this recipe
Nutrient and % DV
Calcium
30%/ 400 mg
Vitamin C
74%
Vitamin A
65%
Niacin
39%
Riboflavin
28%
* Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.
- Vinaigrette: In small bowl, whisk vinegar, maple syrup, mustard, salt, pepper, and garlic. Whisk in oil until combined.
- Salad: In medium bowl, toss kale with 2 tbsp (30 mL) of the vinaigrette for 1 minute to coat well; let stand 15 minutes. Transfer kale to large platter; top with barley, apple, cabbage, carrot, and edamame. Sprinkle cheese and pumpkin seeds (if using). Drizzle with remaining dressing.
Not only does cheese add deliciousness to this salad, but it also boosts the nutritional value with nutrients we need for good health like complete protein, calcium, and vitamin B12.
For more great recipes, visit Dairy Farmers of Canada
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