| Prep: 20 mins | Cook: 15 mins | Difficulty: Easy | Serves: 6 |
| kcal | fat | saturates | carbs |
| 202 | 9.7g | 1.4g | 27.4g |
| sugars | fibre | protein | salt |
| 19.3g | 5.9g | 5.8g | 1.6g |
From my Louisiana kitchen, I’m thrilled to bring to you an exciting, vibrant and healthy recipe: the Kai-lan Salad with Sesame Dressing. This salad is a harmonious medley of fresh, colorful vegetables and fruits, adorned with a decadent sesame dressing that’s both simple and flavorful. It embraces not only the warmth of the South but extends a nod to my French heritage and the far-off Asian flavors.
Unveiling Culinary Twists
While my heart belongs to beignets and éclairs, creating versatile recipes such as the Kai-lan Salad with Sesame Dressing allows me to explore food beyond the borders of traditional Creole and French cuisine. This is a meal that combines the freshness of Kai-lan (Chinese broccoli), the crunch of red and green bell peppers, the sweetness of apples and mangoes, and the zest of cherry tomatoes and red onion. Each mouthful brings a hearty bite that’s a symphony of textures and tastes, reminiscent of the familiar flavors in an Asian green papaya salad.
Health Benefits Packed in a Bowl
Not only does this salad rule the flavor palates, but it’s also a powerhouse of nourishment. Kai-lan is known for being rich in vitamins A, C, and K, and the assortment of fruits and vegetables adds a boost of antioxidants, fiber, and diverse vitamins and minerals. Even the sesame dressing provides essential nutrients, made with sesame oil (a great source of Vitamin E and B), honey (for natural sweetness and anti-inflammatory properties), and soy sauce and rice vinegar that keep your metabolism running. As a result, the Kai-lan Salad with Sesame Dressing is a wholesome, nutritious dish that you can feel great about indulging in.
In terms of serving, this salad is a versatile player that could serve as a refreshing starter, a wholesome main, or an accompaniment to dishes like grilled fish tacos or veggie teriyaki stir-fry. How you choose to enjoy it is totally up to you.
With every recipe, I aim to strike the balance between indulgence and wellness, and I believe the Kai-lan Salad with Sesame Dressing brilliantly achieves this balance. From my Louisiana kitchen to yours, here’s a recipe that will add a burst of color and flavor to your table!
What You’ll Need
- 2 bunches of Kai-lan (Chinese broccoli)
- 1 cup cherry tomatoes
- 1 diced red onion
- 1 diced cucumber
- 1 diced red bell pepper
- 1 diced green bell pepper
- 2 diced apples
- 1 diced mango
- 1/4 cup soy sauce
- 1/4 cup rice vinegar
- 2 tablespoons sesame oil
- 1 tablespoon honey
- 1 tablespoon grated fresh ginger
- 2 teaspoons minced garlic
- 2 tablespoons sesame seeds
For the Sesame Dressing:
Method
Step One:
Begin by washing the Kai-lan thoroughly, then chop it into bite-sized pieces. Once chopped, blanch the Kai-lan in boiling water for about 1-2 minutes until they turn bright green. Immediately transfer them into ice water to halt the cooking process and retain the color. Drain and set aside.
Step Two:
Move to the other salad ingredients, wash and dice the cherry tomatoes, red onion, cucumber, red and green bell peppers, apples, and mango. Ensure all these ingredients are cut into small, nice, and even sizes.
Step Three:
Bring together all the diced ingredients and the blanched Kai-lan in a large salad bowl.
Step Four:
Now to prepare the Sesame Dressing. In a small bowl, combine the soy sauce, rice vinegar, sesame oil, honey, grated fresh ginger, minced garlic, and sesame seeds. Whisk together until everything is well combined.
Step Five:
Drizzle the Sesame Dressing over the prepared salad, then toss until all the salad ingredients are well coated with the dressing.
Step Six:
Serve the Kai-lan Salad with Sesame Dressing immediately or refrigerate for an hour before serving for all flavors to marry well together. Enjoy!
