October 1, 2024

Simple Kale Salad Recipe: A Quick and Healthy Meal You’ll Love

Name: Simple Kale Salad
Prep time: 15 min
Total time: 15 min
Ingredients: 1 bunch of kale, stems removed and chopped; 1 lemon, juiced; 2 tablespoons olive oil; 1 tablespoon tahini (optional); 1 teaspoon maple syrup; Salt and pepper to taste; 1/4 cup toasted sunflower seeds or almonds; 1/4 cup dried cranberries; 1/4 cup shredded carrots (optional); 1/4 avocado, sliced (optional)

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Why This Salad Is My Go-To for a Healthy Boost

Whenever I’m in the mood for something light yet satisfying, I turn to this simple kale salad recipe. It’s one of my favorites for so many reasons, and every time I make it, I’m reminded of why it’s become a staple in my kitchen. Kale is a powerhouse of nutrients, and I love how versatile and delicious it can be when prepared right.

Simple kale salad topped with avocado slices, shredded carrots, almonds, and cranberries. A fresh and nutritious simple kale salad topped with creamy avocado, almonds, and dried cranberries.

A few years ago, I decided to incorporate more leafy greens into my diet, and kale quickly became my go-to. Initially, I was hesitant—kale has a reputation for being tough and somewhat bitter—but after experimenting with a few recipes, I discovered that massaging the kale leaves makes all the difference. Now, I make this salad at least once a week, especially when I want something quick, nutritious, and flavorful. Plus, it’s a great base for customizing with various toppings, so I never get bored of it!

In this post, I’ll share why you’ll love this simple kale salad, ingredient notes, tips for making the best version, vegan serving suggestions, and much more!

Why You Will Love This Simple Kale Salad

This salad is not only delicious but also incredibly good for you. Here’s why I think you’ll love it just as much as I do:

Quick and Easy: This recipe comes together in under 15 minutes, making it a perfect option for busy weekdays or a quick, healthy lunch.

Nutrient-Dense: Kale is packed with vitamins A, C, and K, as well as fiber and antioxidants, which help boost your overall health.

Customizable: You can easily switch up the toppings and add-ins to suit your taste or what you have in the pantry. Roasted chickpeas, quinoa, or avocado all make excellent additions.

Deliciously Tangy Dressing: The combination of lemon juice, olive oil, and tahini gives this salad a creamy, tangy flavor that’s hard to resist.

Great for Meal Prep: This salad stores well in the fridge, and because kale doesn’t wilt as easily as other greens, it’s ideal for meal prep. You can make a big batch and enjoy it throughout the week.

Perfect for Any Occasion: Whether you’re looking for a light lunch, a side dish for dinner, or a refreshing addition to a potluck, this kale salad fits the bill.

Simple Kale Salad Ingredients

Let’s take a closer look at the key ingredients in this salad and why they work so well together:

Kale: The star of the show! I recommend using curly kale for its texture, but lacinato kale (also known as dinosaur kale) works well too. Be sure to remove the tough stems and massage the leaves to soften them.
Lemon Juice: Freshly squeezed lemon juice brightens up the flavors and helps to tenderize the kale.
Olive Oil: A high-quality extra virgin olive oil adds richness and balances out the tartness of the lemon.
Tahini (Optional): If you want a creamier dressing, tahini is a great addition. It adds a nutty flavor and extra creaminess without dairy.
Maple Syrup: A touch of maple syrup adds just the right amount of sweetness to counterbalance the bitterness of the kale.
Toasted Sunflower Seeds or Almonds: These add a crunchy texture and a boost of healthy fats. Feel free to swap these out with any nuts or seeds you like.
Dried Cranberries: The sweet and tangy flavor of dried cranberries pairs beautifully with the earthy kale and lemon dressing.
Shredded Carrots: For a pop of color and a bit of sweetness, shredded carrots are a great addition to this salad.
Avocado (Optional): Creamy avocado slices not only add richness but also make this salad more filling and satisfying.

Tips for Making the Best Simple Kale Salad

Here are a few tips to ensure your kale salad turns out perfect every time:

Massage the Kale: This step is crucial! Massaging the kale with a bit of salt and lemon juice breaks down its tough fibers and makes the leaves more tender. It also mellows out the bitterness, resulting in a salad that’s much more enjoyable to eat.

Don’t Overdress the Salad: Start with a smaller amount of dressing and add more as needed. Kale absorbs dressing well, so it’s easy to add too much and end up with a soggy salad.

Smooth lemon tahini dressing in a glass bowl.
Silky smooth lemon tahini dressing, the perfect accompaniment for a simple kale salad.

Toast the Seeds or Nuts: Toasting the sunflower seeds or almonds enhances their flavor and adds a satisfying crunch. You can quickly toast them in a dry pan over medium heat for a few minutes until they’re golden brown.

Add Variety with Toppings: While this recipe calls for dried cranberries and shredded carrots, feel free to get creative with your toppings. You can add roasted chickpeas, cherry tomatoes, vegan feta, or even quinoa for a more substantial meal.

Let the Salad Sit for a Few Minutes: After tossing the salad with the dressing, let it sit for 5-10 minutes to allow the flavors to meld together. This also helps the kale absorb the dressing and become even more tender.

Vegan Serving Suggestions and Pairings

This kale salad is fantastic on its own, but here are a few ways to serve and pair it with other vegan dishes:

As a Main Dish: Add a protein like roasted chickpeas or baked tofu to make this salad a filling main course.
As a Side Dish: This salad pairs beautifully with vegan soups, grain bowls, or a hearty sandwich. It’s light enough to complement richer dishes without being overpowering.
With Grain Bowls: Serve the kale salad alongside a warm grain like quinoa, brown rice, or farro for a complete meal.
Topped with Vegan Cheese: For an extra creamy element, sprinkle some vegan feta or parmesan on top.
At a Potluck: This salad is a great option to bring to gatherings or potlucks. It’s easy to transport, and since kale holds up well, it won’t get soggy like other salads.

Storage Tips

Kale is one of the few greens that actually holds up well over time, making this salad a great option for meal prep.

In the Fridge: Store the salad in an airtight container in the refrigerator for up to 3 days. The kale will continue to soften as it sits in the dressing, but it will still hold its texture well.
Dressing Storage: If you’re planning to make the salad ahead of time, you can store the dressing separately and toss it with the kale just before serving to keep the salad as fresh as possible.
Freezing: Kale itself can be frozen after being blanched, but this salad is best enjoyed fresh or refrigerated for a few days. Freezing the dressed salad is not recommended as the texture and flavors will degrade.

Frequently Asked Questions about Simple Kale Salad

1. Can I use a different type of kale for this recipe?
Absolutely! While curly kale is my favorite for this salad, you can also use lacinato (dinosaur) kale or even baby kale if you prefer a more tender leaf.

2. How do I keep the kale from being too bitter?
Massaging the kale with lemon juice and salt helps to break down the fibers, making the kale less bitter. Additionally, the sweetness from the maple syrup and cranberries balances out the flavors.

3. Can I make this salad oil-free?
Yes! If you prefer an oil-free option, you can skip the olive oil and use more tahini or even a bit of avocado for creaminess.

4. What other toppings can I add to this salad?
You can get creative with toppings! Roasted vegetables like sweet potatoes, crispy chickpeas, or even a sprinkle of vegan parmesan would be delicious additions.

5. Can I make this salad ahead of time?
Yes, this salad holds up well for a couple of days, making it perfect for meal prep. Just be sure to store it in an airtight container in the fridge.

a plate of simple kale salad with avocado and nuts

Simple Kale Salad Equipment

Here’s a quick list of equipment you’ll need to make this kale salad:

Large mixing bowl
Small whisk or fork for the dressing
Salad tongs (for massaging the kale)
Knife for chopping the kale and other ingredients
Measuring spoons for the dressing ingredients
Citrus juicer (optional but helpful for squeezing lemons)

This simple kale salad is a delicious and healthy way to incorporate more leafy greens into your diet. It’s easy to make, customizable, and perfect for any occasion, whether you’re enjoying it as a light lunch, a side dish, or prepping it ahead for the week. I love how versatile this recipe is, and I hope it becomes a favorite in your kitchen, too.

I’d love to hear how you enjoyed this kale salad! Did you make any modifications or add your own twist? Share your variations in the comments below, or feel free to ask any questions you might have. I’m always excited to see how others adapt this recipe!