Not that you’d need extra reminding to take care of your ticker, but February is National Heart Month! In celebration we’re sharing this hearty salad with candied walnuts from The Endless Meal. Walnuts, which are a great source of heart healthy omega-3 fats, debut with superfood kale + beets. We can hear your heart beet for this salad already!
Roasted Beet Kale Salad with Candied Walnuts
Ingredients
For the Salad
- 1 1/2 pounds (675g) beets, peeled and quartered (or cut into bite sized pieces if you’re using large beets)
- 1 teaspoon extra virgin olive oil
- 1 cup (150g) walnut halves
- 3 tablespoons pure maple syrup
- 1/4 teaspoon sea salt
- 1/8 teaspoon fresh cracked pepper
- 4 (80g) packed cups of curly kale, washed and torn into bite sized pieces
- Optional: 1/4 cup (22g) goat or Boursin cheese (a diced avocado makes a great vegan alternative to creamy cheeses in salads!)
For the Dressing
- 3 tablespoons apple cider vinegar
- 2 tablespoons honey
- 1 teaspoons balsamic vinegar
- 1/2 teaspoon dijon mustard (certified gluten-free if necessary)
- 1 small garlic clove, grated on a microplane or very finely minced
- A pinch of sea salt
- 1/4 cup (60ml) extra virgin olive oil
Directions
Preheat the oven to 425°F (218°C). Line a baking sheet with parchment paper.
Place the beets on the prepared baking sheet and drizzle the oil over top. Use your hands to toss them in oil. Cover the baking sheet with aluminum foil and bake in the oven for 30-40 minutes, or until they can be priced using some pressure with a fork.
While the beets are roasting prepare the rest of the salad. Add the walnut halves to a small frying pan over medium high heat. Let them cook until they are fragrant and start to brown in places, shaking the pan frequently. Pour over the maple syrup and sprinkle with sea salt and fresh cracked pepper. Let them cook, stirring constantly, until the maple syrup has almost evaporated, about 1 minute. Remove the walnuts from the pan and place them on a piece of parchment paper, separating them from each other as much as possible.
Add the kale, optional cheese or avocado and the walnuts to a large bowl. When the beets come out of the oven let them cool slightly then add them to the bowl too. Pour the dressing over top and toss well so that everything is coated.
To make the dressing, combine all the ingredients except for the oil in a medium sized bowl. Slowly add the oil in a thin steady stream while whisking the dressing constantly. If the oil starts to build up at all stop pouring it and whisk the dressing vigorously. It will take you about 1 minute to whisk in the oil. Taste the dressing and season with salt to taste.
Serves: 8 | Serving Size: 1 cup
Nutrition (per serving): Calories: 248; Total Fat: 17g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 175mg; Carbohydrate: 23g; Dietary Fiber: 4g; Sugar: 15g; Protein: 4g
Nutrition Bonus: Potassium: 457mg; Iron: 9%; Vitamin A: 67%; Vitamin C: 74%; Calcium: 8%
Kristen Stevens is a self-taught chef, recipe developer, food photographer, blogger at The Endless Meal and the owner of a small underground restaurant in Vancouver that goes by the same name as her blog. She believes in real food that not only tastes great but is good for your body too. For more of Kristen’s delicious recipes and food inspiration, follow her on Twitter, Instagram and Facebook.
