Who says you need dairy for calcium? This gorgeous, crisp green salad is here to prove that plants have got you covered! We’re celebrating the power of greens with a vibrant mix of finely sliced kale, crunchy napa cabbage, and classic broccoli. This raw salad isn’t just a calcium powerhouse; it’s also loaded with plant-based protein, beta carotene, and essential vitamins. It’s the perfect light lunch or a stunning side dish. Drizzle with a zesty Oriental Dressing or a creamy Lemon Tahini Dressing to complete this masterpiece.
Ingredients
• 2 cups / 500 mL very thinly sliced kale leaves, stems removed
• 2 cups / 500 mL napa cabbage, cut into 1/4-inch / 5 mm strips
• 2 1/2 cups / 625 mL broccoli florets and peeled, sliced stem
• 1 cup / 250 mL diced red bell pepper
Instructions
1. Prepare the kale by removing the leaves from the tough center stems. Stack the leaves, roll them up, and slice them into very thin, ribbon-like strips (chiffonade).
2. Cut the napa cabbage leaves in half lengthwise, then slice crosswise into thin strips.
3. In a large salad bowl, combine the prepared kale, napa cabbage, broccoli florets, sliced broccoli stem, and the diced red bell pepper.
4. Toss everything together until well combined. Serve immediately on a platter or in the bowl with your dressing of choice.
Nutritional Information
• Nutritional Snapshot
• Per 2-cup (500 mL) serving
• Calories: 52
• Protein: 4 g
• Fiber: 4 g
• Calcium: 112 mg
• Vitamin C: 185 mg
• Vitamin A: 460 mcg
• Percentage of calories: 24% protein, 8% fat, 68% carbohydrate.
Pro Tips
• To make the raw kale extra tender and delicious, place the sliced leaves in a bowl and massage them with a tiny pinch of salt and a few drops of lemon juice for about a minute before adding the other .
• Don’t discard the broccoli stems! Peel away the tough outer layer with a vegetable peeler, slice the tender core thinly, and add it to the salad for extra crunch and zero waste.
• This salad is a fantastic base. Feel free to add toasted sesame seeds, slivered almonds, or a handful of chickpeas for extra texture and protein.
• For maximum freshness and crunch, you can prep all the vegetables ahead of time and store them in the fridge, but only toss them together right before you plan to serve.
FAQ
Q: How can I add more plant-based protein to this salad
A: To make this salad a more filling meal, boost the protein by adding a cup of cooked chickpeas or edamame. Toasted slivered almonds, pumpkin seeds, or a generous drizzle of a tahini-based dressing will also add significant protein and healthy fats.
Q: Can I use different greens in this high calcium salad
A: Absolutely. While kale and broccoli are calcium powerhouses, you can easily substitute other dark leafy greens. Try thinly sliced collard greens or Swiss chard. For a different crunch, savoy cabbage or bok choy are excellent alternatives to napa cabbage.
Q: Is this salad good for vegetarian meal prep
A: Yes, this salad is perfect for meal prep. You can wash and chop all the vegetables—kale, cabbage, broccoli, and bell pepper—and store them in an airtight container in the fridge for up to 4 days. Keep the dressing separate and only toss everything together right before serving to ensure it stays crisp and fresh.
Q: Why is massaging the kale important
A: Massaging the raw kale with a little salt and lemon juice for a minute helps to break down its tough, fibrous cell structure. This simple step makes the kale significantly more tender, less bitter, and easier to digest, improving the overall texture and flavor of your salad.
