Delicious and Nutritious Kale Salad Recipe

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About Kale Salad

Indulge in a refreshing and nutritious Kale Salad – a delightful blend of thinly sliced kale leaves, dressed with a zesty olive oil and lemon juice dressing. Enhance with optional toppings like almonds, cranberries, or Parmesan cheese for added texture and flavor. This vibrant salad is the perfect balance of health and taste and ideal as a side dish or a wholesome standalone meal.

Gallery Of Kale Salad

Ingredients Kale Salad Recipe

  • 1 bunch kale, stems removed and leaves thinly sliced
  • 1/4 cup olive oil
  • 2 tablespoons lemon juice (from 1-2 lemons)
  • 1 garlic clove, minced
  • 1/4 teaspoon salt, or to taste
  • 1/4 teaspoon black pepper, freshly ground
  • Optional toppings: sliced almonds, dried cranberries, grated Parmesan cheese


1/ Wash the kale leaves thoroughly, remove the tough stems, and thinly slice the leaves.

2/ In a small bowl, whisk together olive oil, lemon juice, minced garlic, salt, and black pepper to create the dressing.

3/ Pour the dressing over the sliced kale in a large mixing bowl.

4/ Massage the kale gently with your hands for a few minutes. This will help you to make soften the leaves and makes them more tender.

5/ Let the salad sit for about 5-10 minutes to allow the flavors to meld together.

6/ Add optional toppings like sliced almonds, dried cranberries, or grated Parmesan cheese for added texture and flavor.

7/ Toss the salad gently to combine all the ingredients.

Serve immediately as a side dish or add grilled chicken or tofu to make it a complete meal.

This kale salad is not only healthy but also versatile. Feel free to customize it by adding your favorite nuts, seeds, or other toppings to suit your taste preferences. Enjoy this nutritious and flavorful salad!

Tips and Tricks to Make a Delicious And Satisfying Kale Salad


Massaging the Kale: Kale can be tough, but massaging it with the dressing helps to soften its texture and reduce bitterness. Use your hands to gently rub the dressing into the kale leaves for a few minutes before adding additional toppings.

Use Fresh Ingredients: Opt for fresh, crisp kale leaves for the best flavor and texture. Ensure they are thoroughly washed and dried before slicing.

Dressing Ratio: Start with a smaller amount of dressing, as kale tends to absorb flavors over time. You can always add more dressing if needed, but it’s easier to adjust gradually.

Let it Rest: After adding the dressing, allow the salad to sit for about 5-10 minutes before serving. This resting time allows the flavors to meld together and the kale to soften slightly.

Customize with Toppings: Add a variety of toppings to enhance both flavor and texture. Consider options like sliced almonds, dried cranberries, grated Parmesan cheese, pumpkin seeds, or diced apples for a delightful mix.

Prep Ahead: Kale salads can be prepared in advance. However, it’s best to add delicate toppings (like nuts or cheese) just before serving to maintain their crunch and flavor.

Balance Flavors: Adjust the dressing’s acidity (lemon or vinegar), salt, and pepper to suit your taste preferences.

Make it a Meal: Turn your kale salad into a complete meal by adding protein sources like grilled chicken, chickpeas, tofu, or quinoa. These additions make the salad more filling and nutritious.

Storage: If you have leftovers, store them in an airtight container in the refrigerator. Kale salads can last for a day or two, but they’re best when consumed fresh.

Experiment: Don’t hesitate to experiment with different dressings, herbs, or additional vegetables to create new flavor combinations and keep your kale salads exciting and enjoyable.

Nutrition Facts


Here are the approximate nutrition facts for a typical serving (about 1 cup) of Kale Salad:

  • Calories: 50-70 kcal
  • Total Fat: 3-5 grams
  • Saturated Fat: 0.5-1 gram
  • Cholesterol: 0 milligrams
  • Sodium: 100-150 milligrams
  • Total Carbohydrates: 5-8 grams
  • Dietary Fiber: 2-3 grams
  • Total Sugars: 1-2 grams
  • Protein: 2-3 grams
  • Vitamin A: 100-150% of the Daily Value (DV)
  • Vitamin C: 80-100% of DV
  • Calcium: 8-10% of DV
  • Iron: 6-8% of DV

Please note that these nutritional values can vary depending on the specific ingredients used in the salad, such as the type and amount of dressing, toppings, and additional add-ins like nuts, cheese, or fruits.



1. How do I soften kale for a salad?

Answer: Massaging the kale leaves with dressing helps to soften them. Remove tough stems, thinly slice the leaves, and then massage them with a bit of olive oil, lemon juice, or vinegar for a few minutes. This process will help you break down the fibers and reduce bitterness.

2. Can I make kale salad ahead of time?

Answer: Yes, kale salad can be made ahead of time. However, it’s best to add more delicate toppings (like nuts or cheese) just before serving to maintain their texture and freshness. The dressed kale leaves can usually be stored in an airtight container in the refrigerator for a day or two.

3. Is kale salad nutritious?

Answer: Yes, kale salad is highly nutritious. Kale is packed with vitamins A, C, and K, as well as minerals like calcium and iron.

4. Can I customize my kale salad?

Answer: Absolutely! Kale salads are versatile and can be customized according to personal preferences. You can add a variety of toppings, such as fruits, nuts, seeds, different cheeses, cooked grains, or proteins like grilled chicken or tofu, to create your desired flavor combinations.

6. How do I store leftover kale salad?

Answer: Store leftover kale salad in an airtight container in the refrigerator. However, it’s best to consume it within a day or two for optimal freshness. As mentioned earlier, add more delicate toppings just before serving to maintain their texture.

7. Can I use different types of kale for the salad?

Answer: Yes, you can use different varieties of kale like curly kale, Lacinato (also known as Tuscan or dinosaur) kale, or Red Russian kale. Each type may have slightly different textures and flavors, allowing you to experiment with different tastes in your salads.

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