Spicy Kale Tabouli Medley
Elevate your salad game with this Spicy Kale Tabouli Medley, a vibrant and refreshing dish that pairs the earthy goodness of kale with the traditional flavors of tabouli. Unlike typical recipes laden with mint, this version highlights bright, zesty lemon juice, fresh vegetables, and the unexpected heat of seeded jalapeno peppers. Each bite is a delightful contrast of textures and flavors, from the crunch of cucumbers and tomatoes to the tender, massaged kale. This nutrient-packed salad is both filling and light, making it an ideal choice for a satisfying side or a wholesome main course. Perfect for summer picnics or as a weekday lunch, it keeps well in the fridge, allowing the flavors to mingle and intensify over time.
6
Servings
69
Calories
11
Ingredients
Ingredients
Kale
1/2 bunch (stems removed, torn into 1/2 inch pieces)
Cracked Wheat
2 cups (soaked in hot water)
Roma Tomatoes
2 (seeded and diced)
Cucumber
1/2 (seeded and diced)
Jalapeno Pepper
1 (seeded and diced)
Garlic Cloves
2 (mashed into a paste)
Lemon
1 (juice only)
Parsley
1/2 bunch (freshly chopped)
Olive Oil
2 tablespoons (none)
Salt
to taste (none)
Pepper
to taste (none)
Instructions
1
Begin by soaking the cracked wheat in hot water for 10-20 minutes until tender. Meanwhile, prepare the vegetables by dicing the roma tomatoes, cucumber, and jalapeno pepper into small, bite-sized pieces.
2
Remove the thick stems from the kale leaves and tear the leaves into roughly 1/2 inch pieces. Place the kale in a large mixing bowl, sprinkle with a pinch of salt, and massage the leaves vigorously for about 1 minute until they are wilted and fragrant.
3
Once the cracked wheat is ready, drain any excess water and transfer it to a large bowl. Gently fold in the prepared diced vegetables, excluding the garlic at this stage, to create your tabouli base.
4
Using a knife, smash the garlic cloves into a fine paste, then mix it with the lemon juice and olive oil to create a vibrant dressing. Pour this dressing over the tabouli mixture.
5
Add freshly chopped parsley and season with salt and pepper to taste. Feel free to adjust the quantities of tomatoes, cucumber, parsley, or jalapeno according to your preference.
6
Finally, incorporate the massaged kale into the tabouli salad and toss everything gently to combine.
7
Taste the salad one last time, adjusting seasoning as needed. Allow the salad to sit for at least 10 minutes before serving to let the flavors meld. The kale will maintain its crunchy texture while absorbing the delicious flavors, making it perfect for serving at room temperature or letting it marinate in the refrigerator for up to 6 hours.
Nutrition Information
2g
Fat
12g
Carbs
2g
Protein
2g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Spicy Kale Tabouli Medley?
Spicy Kale Tabouli Medley is a vibrant salad that combines the earthy texture of kale with traditional tabouli flavors, featuring lemon juice, fresh vegetables, and a hint of heat from jalapenos.
Is this Spicy Kale Tabouli Medley vegetarian?
Yes, this recipe is vegetarian and focuses on nutrient-packed vegetables and cracked wheat.
How many calories are in one serving of this salad?
Each serving contains approximately 69 calories.
How many servings does this recipe yield?
This recipe is designed to make 6 servings.
How do I prepare the kale for this salad?
Remove the thick stems, tear the leaves into 1/2 inch pieces, sprinkle with salt, and massage them for about one minute until wilted.
Why do I need to massage the kale?
Massaging the kale with salt helps soften the leaves and makes them more fragrant and tender while maintaining a pleasant crunch.
How should the cracked wheat be prepared?
Soak the cracked wheat in hot water for 10 to 20 minutes until it becomes tender, then drain any excess water.
What makes this tabouli spicy?
The heat comes from one seeded and diced jalapeno pepper included in the vegetable mix.
Does this recipe use traditional mint?
Unlike typical tabouli, this version omits mint and focuses on the flavors of fresh parsley and zesty lemon juice.
What type of tomatoes are best for this recipe?
The recipe calls for 2 Roma tomatoes that have been seeded and diced.
How do I prepare the garlic for the dressing?
Smash the garlic cloves into a fine paste before mixing them with lemon juice and olive oil.
How much fat is in a serving of this salad?
Each serving contains 2 grams of fat.
What is the carbohydrate content per serving?
There are 12 grams of carbohydrates in each serving.
How much protein does the Spicy Kale Tabouli Medley provide?
This salad provides 2 grams of protein per serving.
Is there fiber in this recipe?
Yes, there are 2 grams of fiber per serving.
How much olive oil is required?
The recipe uses 2 tablespoons of olive oil.
Can I make this salad ahead of time?
Yes, it is excellent for meal prep and can be marinated in the refrigerator for up to 6 hours.
How long should the salad sit before serving?
It is recommended to let the salad sit for at least 10 minutes to allow the flavors to meld together.
Can I adjust the vegetable proportions?
Yes, you can feel free to adjust the quantities of tomatoes, cucumber, parsley, or jalapeno based on your personal preference.
What are the main tags associated with this dish?
The tags include salad, tabouli, kale, vegetarian, healthy, spicy, refreshing, lemon, summer dishes, and meal prep.
How should the cucumber be prepared?
Use half of a cucumber, ensuring it is seeded and diced into small pieces.
Is this salad suitable for summer picnics?
Yes, its refreshing nature and ability to hold up at room temperature make it ideal for picnics.
How much parsley is used?
The recipe calls for 1/2 bunch of freshly chopped parsley.
Is the kale stem used in the recipe?
No, the thick stems should be removed before tearing the leaves.
What is the dressing made of?
The dressing is a mixture of mashed garlic, lemon juice, and olive oil.
Can this be served as a main course?
Yes, while it works as a side, its nutrient-packed ingredients make it a wholesome main course option.
How much cracked wheat is needed?
The recipe requires 2 cups of cracked wheat.
Does the kale lose its crunch in the fridge?
No, the kale will maintain its crunchy texture while it absorbs the flavors of the dressing.
Should the jalapeno be seeded?
Yes, the jalapeno should be seeded before dicing to manage the heat level.
What is the first step in the instructions?
The first step is to soak the cracked wheat in hot water for 10-20 minutes until tender.