If you love kale, you probably have tried it in all its forms, sautéed, steamed, boiled, or baked; and most likely you’ve also tried kale on smoothies or soups, but there’s also another way to enjoy kale, and that’s in a delicious salad. Kale salad recipes are probably the easiest way to have your kale daily intake; with all the goodness about this leafy green, you couldn’t go wrong with raw kale on a salad.
Contrary to what you may think, kale salads can be not only part of a healthy lifestyle and diet but also very delicious and versatile. We are not talking about boring salads; we talk about recipes that burst in flavor with ingredients that enhance kale’s texture and taste. And did you know kale salads are packed full of nutrients and fiber thanks to the kale and complementary produce!
There are numerous recipes of kale salads that you can choose from that we are certain will satisfy even the most demanding palates. So today, we’ll be sharing with you a few different recipes for you to try at home. Kale salad recipes are super easy to make, but there are a few tips and tricks that can take your kale salad to the next level.
Kale Salad Recipes
KALE SALAD WITH CRANBERRIES AND SUNFLOWER SEEDS
This is a phenomenal kale salad recipe; the combination of flavors is super fresh and will instantly put you in a good mood. The tanginess of the cranberries, mixed with the sunflower seeds and the smooth kale leaves, is simply delicious. A must-try savory and satisfying dish for sure.
The key to the success of this recipe relies on a simple and funny technique. You will need to massage the kale leaves; you will transform the chewy and tough raw kale into a tender treat! If you wish to add more flavor to your salad, you could also throw in different dried fruits or toasted nuts. You can whip up this kale salad recipe in just 15 minutes.
Ingredients
- 1 – a large bunch of curly kale
- ½ – lemon (juiced)
- 1 tablespoon – olive oil
- 1/2 cup – Sunflower seeds (raw, unsalted)
- 1/4 cup – dried cranberries
- Dressing:
- 1 tablespoon – balsamic vinegar
- 1 tablespoon – Dijon mustard
- ½ teaspoon – fresh ground black pepper
- 3 tablespoons – olive oil
Instructions
- Wash kale by floating it in a sink of cold water. Remove and give a gentle shake to remove excess water.
- Strip leaves from the stems.
- Use a large chef’s knife to cut into ½ inch strips.
- Place kale into a large mixing bowl. Add olive oil and lemon juice. Use your hands to squeeze large handfuls of kale as if it were really stressed out needed a shoulder massage. You will see the kale to begin to relax. Continue for 1-2 minutes until it becomes soft.
- Toast sunflower seeds in a medium skillet over low heat. Stir frequently and cook for about 3-5 minutes until the seeds get slightly golden brown. Add toasted sunflower seeds and dried cranberries to kale.
- Add all dressing ingredients to a small mixing bowl. Whisk gently until fully combined and emulsified. Stir into kale mixture. Enjoy.
Nutrition Information:
Yield:
4Serving Size:
1Amount Per Serving:Calories: 256Total Fat: 22gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 18gCholesterol: 0mgSodium: 1072mgCarbohydrates: 15gFiber: 3gSugar: 9gProtein: 4g
FUJI APPLE, KALE & QUINOA SALAD
This recipe is foolproof, it can be done in less than half an hour, and virtually all you need to do is cook your quinoa and toss everything together. It is fuss-free, healthy, and super yummy.
Plus, you’ll be combining two fantastic superfoods with kale and quinoa, and along with the Fuji apples and dressing, this becomes a salad recipe filled with texture and flavor. Tuscan kale is highly recommended for this recipe.
Ingredients
- ½ cup quinoa
- ⅓ cup Panera Fuji apple vinaigrette dressing
- 1 Fuji apple, diced
- 2 cups kale, finely chopped
- ⅓ cup walnuts, finely chopped
- 2 tbsp green onions, chopped
Instructions
- In a small saucepan, cook quinoa according to directions.
- Remove the stems and thick ribs from the kale leaves before thinly slicing.
- In a mixing bowl, combine dressing and apples.
- Add the rest of the ingredients and toss gently.
Nutrition Information:
Yield:
4Serving Size:
1Amount Per Serving:Calories: 157Total Fat: 8gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 7gCholesterol: 0mgSodium: 91mgCarbohydrates: 20gFiber: 4gSugar: 9gProtein: 4g
KALE AVOCADO SALAD
This is a super simple and easy kale salad you can even make with your kids. After you taste this, you’ll want to make this salad all the time because it is so easy and delicious.
The kale is mixed with lemon and olive oil which makes it super soft and tender. In other versions of this recipe, add toasted pine nuts as a bonus. Many have fallen in love with kale after trying this salad for the first time, and you will too!
It is the perfect starter kale salad for anyone and because it is so simple to make too!Then you have the avocados because you can never get enough of them, so finding the right avocados is one of the secrets to this recipe. The other? Letting your kale sit in lemon juice for a few minutes!
Ingredients
- 2 cups Kale, chopped fine
- Juice of 1 Small Lemon
- 1/4 Tsp kosher salt
- 1 Tbsp olive oil
- 2 Avocados, peeled and pitted
- 1/4 Cup Toasted Pine Nuts
Instructions
- Chop your kale in fine pieces and place in a large bowl.
- Squeeze the lemon and strain the juice onto the kale. Mix it up and allow it to sit for about 5 minutes.
- Add the remaining ingredients and stir to combine. You can use your hand or a spoon; sometimes, you need to get dirty.
- Serve.
Nutrition Information:
Yield:
4Serving Size:
1Amount Per Serving:Calories: 268Total Fat: 24gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 19gCholesterol: 0mgSodium: 101mgCarbohydrates: 14gFiber: 8gSugar: 2gProtein: 4g
KALE SALAD WITH CARROT GINGER DRESSING
This is a great kale salad, perfect as a healthy lunch option. You’ll be doing yourself a great favor with this recipe packed with veggies and all good stuff.
You get colorful vegetables, crispy chickpeas, avocado, cranberries, and pepitas with this kale salad. Your day will instantly feel brighter, and you’ll have the energy to continue with the rest of your tasks.
With this kale salad recipe, you’ll definitely become a fan, and though it takes a bit of work compared to other recipes, it is so worth it. You’ll find the creamy carrot ginger dressing pulls all the ingredients together, making a nice substantial bite to the mix of fresh, raw veggies in this salad.
Ingredients
- Dressing
- ½ cup chopped roasted carrots, from 3/4 cup raw carrots
- 1/3 to ½ cup water
- ¼ cup extra-virgin olive oil
- 2 tablespoons rice vinegar
- 2 teaspoons minced ginger
- ¼ teaspoon sea salt
- Salad
- 1 batch Roasted Chickpeas
- 1 bunch curly kale, stems removed, leaves torn
- 1 teaspoon lemon juice
- ½ teaspoon extra-virgin olive oil
- 1 small carrot, grated
- 1 small red beet, grated*
- ½ watermelon radish, very thinly sliced
- 1 avocado, cubed
- 2 tablespoons dried cranberries
Instructions
- Make the dressing and roast the chickpeas: Preheat the oven to 400°F and line a large baking sheet with parchment paper. Toss the chickpeas with a drizzle of olive oil and sprinkle with pinches of salt and pepper. Roast for 25 to minutes, or until the chickpeas are browned, and crisp and the carrots are soft. Blend the dressing until smooth and chill in the fridge until ready to use.
- Place the kale leaves into a large bowl and drizzle with the lemon juice, ½ teaspoon of olive oil, and a few pinches of salt.
- Mix all the ingredients and toss, drizzle generously with the carrot ginger dressing. Season to taste and serve.
Nutrition Information:
Yield:
4Serving Size:
1Amount Per Serving:Calories: 344Total Fat: 27gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 22gCholesterol: 2mgSodium: 336mgCarbohydrates: 25gFiber: 8gSugar: 10gProtein: 5g
Tips to a Massaged a Kale Salad
The trick to a successful kale salad is to massage the kale so that the bite-sized leaves become soft and tender. This is all you need to do:
- Place bite-sized kale leaves into a large bowl and drizzle them with lemon juice, ½ teaspoon of olive oil, and a few pinches of salt.
- Use your hands to massage the leaves until they become soft and wilted and reduce in the bowl by about half. You’re ready to assemble the rest of your kale salad.
After the main dish, you should take into consideration the desserts lists, check out these easy kale pie recipes.