Low FODMAP Kale and Broccoli Crunch Salad
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Learn more →Ingredients
4 servings
For the salad
- 1 bunch curly kale (about 8 oz), stems removed, leaves torn into bite-sized pieces
- 2 cups small broccoli florets (about ½ medium head)
Ingredient noteA serving of up to about 3/4 cup of broccoli florets is low in FODMAPs. This recipe contains only about 1/2 cup per serving, making it likely Low FODMAP. If you prefer to always avoid broccoli florets, please tap it and change its rating to Red.
- 2 medium carrots, peeled and shredded
- 4 radishes, thinly sliced
- 3 green onions (green tops only), thinly sliced
Ingredient noteThe green parts of scallions are low in FODMAPs. Avoid the white bulb which is higher in FODMAPs.
- ½ cup raw sunflower seeds
For the dressing
- 3 tbsp apple cider vinegar
- ¼ cup extra-virgin olive oil
- 1 tsp dijon mustard
- 1 small garlic clove, finely grated
Chef's tipSwap it in for an equal amount of the oil or butter the recipe cooks with - do not add it on top of the existing fat. - ½ tsp salt
- ¼ tsp black pepper
- ¼ tsp red pepper flakes (optional)
Instructions
- 1
Place the torn kale in a large mixing bowl. Drizzle 1 tbsp of the olive oil and a pinch of salt over the leaves, then massage firmly with both hands for 2–3 minutes until the leaves darken, soften noticeably, and reduce in volume by about half.
- 2
Heat a small dry skillet over medium heat. Add the sunflower seeds and toast, stirring frequently, for 3–4 minutes until golden and fragrant — watch closely, as they can brown quickly. Transfer immediately to a plate to cool.
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