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Kale salad

Kale Salad Recipe

This kale salad is crunchy, colorful, and super easy to make. It’s the kind of recipe that makes you feel like you’re doing something good for your body — but it doesn’t taste like rabbit food, I promise.
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Prep Time 20 minutes
Total Time 20 minutes
Course Salad
Cuisine American
Servings 4 servings
Calories 220 kcal

Equipment

  • Large Salad Bowl
  • Cutting Board and Sharp Knife
  • Small jar or bowl with whisk
  • Measuring Spoons and Cups
  • Salad tongs or clean hands

Ingredients
  

For the Salad

  • 1 bunch of curly kale about 6 cups, stems removed and leaves chopped
  • 1 cup shredded carrots
  • 1/2 cup thinly sliced red cabbage optional but adds color and crunch
  • 1/2 cup dried cranberries or raisins
  • 1/4 cup chopped almonds or walnuts toasted for extra flavor
  • 1/4 cup crumbled feta or goat cheese

For the Dressing

  • 3 tablespoons olive oil
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon Dijon mustard
  • 1 teaspoon honey or maple syrup
  • 1 garlic clove minced
  • Salt and black pepper to taste

Instructions
 

Step 1: Prep the Kale

  • Rinse the kale leaves under cool water to remove any dirt or grit.
  • Tear the leaves away from the thick stems and discard the stems.
  • Chop the kale into small, bite-sized pieces.
  • Place the chopped kale into a large salad bowl.
  • Pro Tip:
  • Massage the kale with your hands for 1–2 minutes. Just grab handfuls and gently rub them between your fingers. This softens the leaves and gets rid of the bitter taste.

Step 2: Prepare the Add-Ins

  • Shred the carrots (or buy pre-shredded to save time).
  • Thinly slice the red cabbage if you’re using it.
  • Chop the nuts and toast them lightly in a dry pan over medium heat for 2–3 minutes until fragrant.
  • Set all the toppings aside, ready to toss in later.
  • Pro Tip:
  • Don’t walk away from the pan while toasting nuts—they can go from perfect to burnt in seconds.

Step 3: Make the Dressing

  • In a small jar or bowl, add olive oil, apple cider vinegar, Dijon mustard, honey, minced garlic, salt, and pepper.
  • If using a jar, screw the lid on tightly and shake until the dressing is well mixed.
  • If using a bowl, whisk everything together until the dressing looks smooth and slightly creamy.
  • Pro Tip:
  • Whisk continuously to help the oil and vinegar blend better and avoid separation.

Step 4: Assemble the Salad

  • Pour about half of the dressing over the kale.
  • Use salad tongs or clean hands to toss everything, making sure the kale is evenly coated.
  • Add in the carrots, cabbage, cranberries, and nuts. Toss again.
  • Sprinkle the feta or goat cheese on top.
  • Drizzle more dressing over everything if needed.

Step 5: Let It Sit (Optional but Recommended)

  • Let the salad sit for 10–15 minutes before serving.
  • This gives the flavors time to mix and the kale to soften a little more.

Notes

Nutritional Value (per serving)

  • Calories: ~220
  • Protein: 5g
  • Fat: 15g
  • Carbohydrates: 18g
  • Fiber: 4g
  • Sugar: 7g 
  • Vitamin A & C: High
  • Calcium & Iron: Moderate
 
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Nutrition Disclaimer:
The nutritional information provided on this website is an estimate only and is intended for general guidance. We cannot guarantee its accuracy and recommend consulting a qualified healthcare professional or registered dietitian for personalized nutrition advice.
Keyword kale salad, salad recipes