Colorful Chopped Salad. In planning a Father’s Day lunch for my dad this year, I selected my Spicy Black Bean Burgers as the main course. While shopping at a local Whole Foods Market, I came across a giant bag of chopped kale. I’m not a huge fan of kale by itself, yet like to eat it either cooked or raw in a salad with other ingredients. What about a Colorful Chopped Salad to help use that kale and other gorgeous vegetables that I found in the produce section?
My husband and I love to eat vegetables. Most dinner meals at our home will include two vegetable dishes, usually a salad of some sort, and perhaps a steamed or sauteed vegetable. Cruciferous vegetables are high on my husband’s list of dietary wishes and can help beneficially protect the body from some diseases. And adding them to a chopped salad is a good way to get our vitamins and other nutrients, too.
Rather than the usual sweet potato fries or baked onion rings that we usually enjoy with a burger, I wanted a healthier option. Dad and Mom are eating healthier also. They were very pleased with this chopped salad and asked that I put the recipe on this site. It’s pretty cool when your parents request your recipe!
This is a pretty simple and versatile salad that you can pull together quickly. Chopping the vegetables is probably the most time consuming piece of the recipe. Use whatever fresh vegetables you have available — whatever you are growing in your garden, found at the farmer’s market, or purchased at your local grocery store. The smoky secret to my salad is Trader Joe’s frozen roasted corn. Just thaw it out before tossing in the salad. You can find roasted corn in your grocer’s freezer section, or you can roast your own.
My Lime Cilantro Dressing is a great choice for this chopped salad. You could also use my Tarragon Balsamic Dressing with a great result. My Herby Buttermilk Dressing works well with this salad. If you want a decadent salad, try my Low Fat Bleu Cheese Dressing.
Serve with my Spicy Black Bean Burgers.
From the kitchen of A Food Lover’s Delight….
Colorful Chopped Salad
2 c finely chopped kale
1 c chopped arugula
1 cucumber, 1/4 inch dice
1 celery rib, finely sliced
2 carrots, 1/4 inch dice
1 large tomato, 1/4 inch dice
2 scallions, finely sliced
2 radishes, sliced and julienned, or 1/4 inch dice
1/4 c finely chopped red cabbage
1/2 red bell pepper, 1/4 inch dice
1 c roasted corn (can use regular cooked sweet corn)
1 T chopped fresh cilantro
1 T chopped fresh parsley
1 T chopped fresh chives
pinch of salt
1/4 c Lime Cilantro Dressing
Combine all ingredients in a non-metallic bowl, and toss with the lime cilantro dressing. Use more or less dressing depending on your taste. Refrigerate for up to 3 hours. Don’t refrigerate too long or the vegetables may become soggy. Serve chilled.
Serves 4 as a side salad or two as a main course salad. Add a soup or sandwich for a hearty meal.
Variations: Use whatever fresh vegetables and herbs that you have on hand. Vary the dressing depending on your mood. Add some black beans for additional protein.
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