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Kale Barley Salad with Maple Vinaigrette

6 servings

Preparation Time: 15 min
Cooking Time: 6 min

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.

Ingredients

  Salad : 
4 cups finely chopped kale 1 L
2-1/2 cups cooked pot or pearl barley 625 mL
1 cup thinly sliced red cabbage 250 mL
1 cup coarsely grated carrot 250 mL
1 1/2 cups cooked edamame 375 mL
1-1/2 cups diced old Cheddar or Swiss cheese 375 mL
1/4 cup unsalted pumpkin seeds (optional) 60 mL
1  red apple with skin, diced 1 
  Vinaigrette:  
3 tbsp apple cider vinegar 45 mL
1 tbsp maple syrup 15 mL
1/2 tsp Dijon mustard 2 mL
1/2 tsp Salt and pepper, each 2 mL
1  clove garlic, minced 1 
1/4 cup canola oil 60 mL
 Leftovers also make an energizing lunch.

Instructions

Step 1
Vinaigrette: In small bowl, whisk vinegar, maple syrup, mustard, salt, pepper, and garlic. Whisk in oil until combined.

Step 2
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.

Tips

For your health
 
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 the environment
 
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.

Nutrition & Notes

Nutrition Information
Valeur nutritive
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 430
32%
Fat / Lipides 24 g
Saturated / saturés 8 g
+ Trans / trans
Cholesterol / Cholestérol 35 mg
20%
Sodium / Sodium 450 mg
Carbohydrates / Glucides 40 g
39%
Fiber / Fibres 10.8 g
Sugars / Sucres 8 g
Protein Protéines 17 g
Vitamin A / Vitamine A
74%
Vitamin C / Vitamine C
30%
Calcium / Calcium
18%
Iron / Fer
Recipe provided by Dairy Farmers of Canada.

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