Low FODMAP Kale Salad with Carrots, Almonds, & Citrus Vinaigrette
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5 from 1 vote

Low FODMAP Kale Salad with Carrots, Almonds & Citrus Vinaigrette

This refreshing low FODMAP kale salad will help you add kale to your menu more often. Not only is it a nutritious salad but it also keeps for days in the refrigerator. Make a big batch on the weekend and enjoy it for several lunches throughout the week.
Prep Time22 mins
Cook Time3 mins
Total Time25 mins
Course: Dinner, Lunch
Cuisine: Gluten Free, Low FODMAP, Mediterranean, Vegan
Servings: 8 servings
Calories: 145kcal
Author: EA Stewart, RD | Registered Dietitian Nutritionist

Ingredients

Dressing

  • 3 tablespoons extra-virgin olive oil
  • 1 tablespoon Dijon mustard use gluten free if necessary
  • 1 tablespoon freshly squeezed lemon juice
  • 1 tablespoon sherry vinegar rice vinegar, or red wine vinegar
  • Kosher salt
  • Freshly ground black pepperSalad
  • 1 navel orange
  • 1 pound 455 g washed curly kale, or enough leaves, stemmed and torn into pieces, to equal 1 pound
  • 4 medium-size carrots scrubbed or peeled if desired
  • 1/2 cup 29 g lightly toasted sliced almonds, natural or blanched
  • 1/3 cup 70 g dried cranberries

Instructions

  • Prepare the dressing: Combine the olive oil, mustard, lemon juice, and vinegar in a jar and season with salt and pepper to taste. Cover the jar and shake vigorously. Set aside.
  • Prepare the salad: Cut the peel and white pith from the orange. Cut between the membranes to release the segments into a large mixing bowl, reserving all the juice in the bowl as well.
  • Remove any large pieces of kale stem if present. Chop the kale in batches, in a food processor fitted with a metal blade, until finely chopped, adding as it is chopped to the orange segments in the mixing bowl. After all the kale is chopped, remove the metal blade and insert the shredding disk, shred the carrots, then add them to the kale mixture. Toss in the almonds and cranberries. Add the dressing, a little at a time, folding it in. Do not overdress the salad. The kale salad is ready to serve, or refrigerate in an airtight container for up to 4 days.

Notes

  1. Dede's notes: If you prefer to chop the kale by hand, dump the torn pieces of kale into a roomy bowl and literally massage the leaves. Using a kneading action with your fingers, firmly manipulate each leaf, squeezing again and again. This will help break down the fibrous texture. Once the kale pieces are softened, chop as finely as possible with a very sharp chef's knife.
  2. You may also use a grater to shred the carrots if you don't have a food processor.
  3. EA's notes: I used 2 oranges {Cara Cara oranges are delicious too!} for the salad instead of one, and chopped the segments into chunks for additional orange flavor throughout the salad.

Nutrition

Calories: 145kcal | Carbohydrates: 16g | Protein: 4g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 8g | Sodium: 61mg | Fiber: 4g | Sugar: 8g