Kale, Brussels Sprouts & Cabbage Salad: A Nutrient-Packed Delight

This vibrant Kale, Brussels Sprouts & Cabbage Salad is more than just a salad; it’s a nutritional powerhouse packed with flavor and texture. It’s a fantastic way to incorporate more cruciferous vegetables into your diet, offering a boost of vitamins, minerals, and antioxidants. This salad is perfect as a light lunch, a satisfying side dish, or even a base for adding protein like grilled chicken, chickpeas, or tofu. The combination of hearty kale, shaved Brussels sprouts, and shredded cabbage creates a delightfully crunchy and satisfying experience. Forget those soggy, bland salads of the past! This recipe focuses on tenderizing the kale and building layers of flavor that will leave you craving more.

## Why This Salad Works

* **Nutrient Density:** Kale, Brussels sprouts, and cabbage are all cruciferous vegetables renowned for their health benefits. They’re rich in vitamins K, C, and A, as well as fiber, antioxidants, and glucosinolates, which are thought to have anti-cancer properties.
* **Texture and Flavor:** The combination of these three vegetables creates a delightful mix of textures, from the slightly chewy kale to the crisp Brussels sprouts and cabbage. The dressing adds a bright and tangy flavor that complements the natural earthiness of the vegetables.
* **Customizable:** This salad is incredibly versatile. You can easily add other ingredients like dried cranberries, toasted nuts, seeds, cheese, or grilled protein to suit your preferences.
* **Keeps Well:** Unlike many salads that wilt quickly, this one holds up well in the refrigerator for several days, making it ideal for meal prepping.

## Ingredients You’ll Need

**For the Salad:**

* **1 bunch of kale (about 8 ounces), preferably Tuscan (lacinato) kale:** Tuscan kale, also known as dinosaur kale, is less bitter than curly kale and has a slightly milder flavor. You can use curly kale if you prefer, but be sure to massage it well to tenderize it.
* **1 pound Brussels sprouts, trimmed and thinly shaved:** The key here is to shave the Brussels sprouts thinly. You can use a mandoline, a food processor with a slicing blade, or a sharp knife. Thinly shaved Brussels sprouts have a much more pleasant texture than coarsely chopped ones.
* **1/2 head of green cabbage, thinly shredded:** Shred the cabbage as thinly as possible for the best texture. You can use a knife, a mandoline, or a food processor with a shredding blade.
* **1/4 cup dried cranberries (optional):** Dried cranberries add a touch of sweetness and chewiness to the salad.
* **1/4 cup toasted slivered almonds (optional):** Toasted almonds add a satisfying crunch and nutty flavor.
* **1/4 cup crumbled feta cheese (optional):** Feta cheese adds a salty and tangy element to the salad.

**For the Dressing:**

* **1/4 cup extra virgin olive oil:** Use good-quality extra virgin olive oil for the best flavor.
* **3 tablespoons apple cider vinegar:** Apple cider vinegar adds a bright and tangy flavor to the dressing. You can substitute it with white wine vinegar or lemon juice if you prefer.
* **2 tablespoons Dijon mustard:** Dijon mustard adds a creamy texture and a sharp, tangy flavor.
* **1 tablespoon honey or maple syrup:** Honey or maple syrup adds a touch of sweetness to balance the acidity of the vinegar and mustard.
* **1 clove garlic, minced:** Minced garlic adds a pungent and savory flavor.
* **Salt and freshly ground black pepper to taste:** Season the dressing to your liking.

## Equipment You’ll Need

* Large bowl
* Small bowl or jar for making the dressing
* Knife or mandoline for shaving Brussels sprouts and shredding cabbage
* Cutting board
* Measuring cups and spoons

## Step-by-Step Instructions

Here’s a detailed guide to making this delicious and nutritious salad:

**1. Prepare the Kale:**

* **Wash the Kale:** Rinse the kale thoroughly under cold water to remove any dirt or debris. Pat it dry with a clean kitchen towel or paper towels.
* **Remove the Stems:** The stems of kale can be tough and bitter. To remove them, hold the stem in one hand and strip the leaves off with the other hand. You can also use a knife to cut the leaves away from the stem.
* **Chop the Kale:** Stack the kale leaves and chop them into bite-sized pieces. Aim for pieces that are about 1-2 inches in size.
* **Massage the Kale:** This is the most crucial step for tenderizing the kale and making it more palatable. Place the chopped kale in a large bowl. Drizzle it with about 1 tablespoon of olive oil and a pinch of salt. Use your hands to massage the kale for 3-5 minutes. Squeeze and rub the leaves together until they become darker green and more tender. Massaging breaks down the cell walls of the kale, making it easier to digest and less bitter.

**2. Prepare the Brussels Sprouts and Cabbage:**

* **Trim the Brussels Sprouts:** Trim the ends of the Brussels sprouts and remove any outer leaves that are discolored or damaged.
* **Shave the Brussels Sprouts:** Using a mandoline, a food processor with a slicing blade, or a sharp knife, thinly shave the Brussels sprouts. Aim for slices that are about 1/16 inch thick.
* **Shred the Cabbage:** Remove the outer leaves of the cabbage. Cut the cabbage in half through the core. Place one half cut-side down on a cutting board and thinly shred it using a knife, a mandoline, or a food processor with a shredding blade.

**3. Make the Dressing:**

* **Combine the Ingredients:** In a small bowl or jar, whisk together the olive oil, apple cider vinegar, Dijon mustard, honey (or maple syrup), minced garlic, salt, and pepper. Whisk until the dressing is emulsified and creamy. Taste and adjust the seasoning as needed. You may want to add more vinegar for tanginess, honey for sweetness, or salt and pepper for flavor.

**4. Assemble the Salad:**

* **Combine the Vegetables:** In the large bowl with the massaged kale, add the shaved Brussels sprouts and shredded cabbage.
* **Add the Dressing:** Pour the dressing over the vegetables and toss well to combine. Make sure the vegetables are evenly coated with the dressing.
* **Add the Optional Ingredients:** If using, add the dried cranberries, toasted almonds, and feta cheese to the salad. Toss gently to combine.

**5. Serve and Enjoy:**

* **Serve Immediately:** The salad can be served immediately, but it tastes even better if it sits for about 30 minutes to allow the flavors to meld. This also helps to further soften the kale and Brussels sprouts.
* **Store Leftovers:** Store any leftover salad in an airtight container in the refrigerator for up to 3 days. The salad will become softer over time, but it will still be delicious.

## Tips for the Best Kale, Brussels Sprouts & Cabbage Salad

* **Choose Fresh Ingredients:** The quality of the ingredients will greatly impact the taste of the salad. Use fresh, crisp vegetables for the best results.
* **Massage the Kale Thoroughly:** Don’t skip the massaging step! It’s essential for tenderizing the kale and making it more palatable.
* **Shave the Brussels Sprouts Thinly:** Thinly shaved Brussels sprouts have a much better texture than coarsely chopped ones. They’re also easier to digest.
* **Don’t Overdress the Salad:** Start with a small amount of dressing and add more as needed. You want the vegetables to be coated, not swimming in dressing.
* **Taste and Adjust the Seasoning:** Be sure to taste the dressing and the salad and adjust the seasoning as needed. You may want to add more salt, pepper, vinegar, or sweetener to suit your preferences.
* **Add Protein:** For a more substantial meal, add protein like grilled chicken, chickpeas, tofu, or hard-boiled eggs.
* **Get Creative with Toppings:** Feel free to experiment with different toppings like sunflower seeds, pumpkin seeds, goat cheese, parmesan cheese, or avocado.
* **Make it Ahead:** This salad can be made ahead of time. Just store the dressing separately and add it right before serving.

## Variations and Additions

This salad is a blank canvas for your culinary creativity! Here are some ideas for variations and additions:

* **Add Fruit:** Add other fruits like apples, pears, or grapes for a touch of sweetness and acidity.
* **Add Nuts and Seeds:** Experiment with different nuts and seeds like walnuts, pecans, sunflower seeds, or pumpkin seeds.
* **Add Cheese:** Try different cheeses like goat cheese, parmesan cheese, or blue cheese.
* **Add Herbs:** Fresh herbs like parsley, cilantro, or mint can add a burst of flavor.
* **Spice it Up:** Add a pinch of red pepper flakes to the dressing for a little heat.
* **Make it Vegan:** Omit the honey and feta cheese for a vegan version.
* **Use Different Vinegars:** Try using balsamic vinegar, red wine vinegar, or rice vinegar in the dressing.
* **Add Roasted Vegetables:** Toss in roasted sweet potatoes, butternut squash, or beets for added flavor and nutrients.

## Serving Suggestions

This Kale, Brussels Sprouts & Cabbage Salad is a versatile dish that can be served in many ways:

* **As a Side Dish:** Serve it alongside grilled chicken, fish, or steak.
* **As a Light Lunch:** Enjoy it on its own or with a side of soup or a piece of bread.
* **As a Base for a Bowl:** Add protein, grains, and other vegetables to create a healthy and satisfying bowl.
* **At a Potluck or BBQ:** This salad is a great option for potlucks and barbecues because it holds up well and is sure to be a crowd-pleaser.

## Nutritional Information (Approximate per serving)

(Note: Nutritional information will vary depending on the specific ingredients and portion sizes used.)

* Calories: 250-350
* Protein: 5-10g
* Fat: 15-25g
* Carbohydrates: 20-30g
* Fiber: 5-10g

## Make it Your Own

This Kale, Brussels Sprouts & Cabbage Salad recipe is just a starting point. Feel free to experiment with different ingredients and flavors to create a salad that you love. Don’t be afraid to try new things and have fun in the kitchen!

## Storing Instructions

To store leftover Kale, Brussels Sprouts & Cabbage Salad, place it in an airtight container and refrigerate. The salad will keep for up to 3 days. Keep in mind that the salad will soften over time, as the dressing continues to break down the vegetables. While it’s best enjoyed fresh, it’s still delicious even after a few days.

Enjoy this healthy and flavorful salad! It’s a great way to get your daily dose of vegetables and add some excitement to your meals.

## More Delicious Salad Recipes to Try

* [Link to another salad recipe on your blog] * [Link to another salad recipe on your blog] * [Link to another salad recipe on your blog]

## Frequently Asked Questions

**Q: Can I use frozen Brussels sprouts?**

A: While fresh Brussels sprouts are preferred for their texture and flavor, you can use frozen Brussels sprouts in a pinch. Make sure to thaw them completely and pat them dry before shaving them. Frozen Brussels sprouts may be a bit softer than fresh ones.

**Q: Can I make the dressing ahead of time?**

A: Yes, the dressing can be made ahead of time and stored in an airtight container in the refrigerator for up to 3 days. Be sure to whisk it well before using it.

**Q: Can I use a different type of kale?**

A: Yes, you can use any type of kale you like. However, Tuscan kale is generally preferred because it’s less bitter. If you use curly kale, be sure to massage it well to tenderize it.

**Q: How can I prevent the salad from getting soggy?**

A: To prevent the salad from getting soggy, don’t overdress it and store the dressing separately if you’re making the salad ahead of time.

**Q: Is this salad gluten-free?**

A: Yes, this salad is naturally gluten-free.

**Q: Is this salad vegan?**

A: This salad can be made vegan by omitting the honey and feta cheese.

Enjoy this vibrant and healthy Kale, Brussels Sprouts & Cabbage Salad! It’s a fantastic addition to any meal.