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.
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
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)
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.
Top 5 nutrients provided by a serving of this recipe
Nutrient and % DV
30%/ 400 mg
* 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 plant-forward meal, 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 DairyFarmersofCanada.ca