Kale Salad With Lemon Vinaigrette – Refreshing Taste

A healthy Kale Salad with Lemon Vinaigrette.

Are you looking for a salad that’s healthy and bursting with flavor? Look no further than this Kale Salad with Lemon Vinaigrette! Packed with nutrient-dense kale and a tangy lemon vinaigrette, this salad perfectly combines wholesome and delicious.

Whether you’re a health-conscious eater or just looking for a tasty new salad recipe, you won’t be disappointed with this one. You’ll have a vibrant salad that will appeal to all your senses in just a few simple steps.

So, let’s get started on this culinary adventure and discover how to make this nourishing, satisfying, best kale salad recipe!

Why you will love this Kale Salad

This kale salad is not only healthy, but it’s also incredibly tasty. Combining fresh kale, crunchy toppings, and tangy dressing creates a perfect balance of flavors and textures. The lemon vinaigrette adds a zesty kick that complements the bitterness of the kale, making it a refreshing and satisfying meal.

Moreover, this kale salad is easy to make and customizable. You can add your favorite toppings to make it even more delicious and adjust the dressing to your liking. Plus, it’s an excellent option for meal prep, as it stays fresh for a few days when stored properly.

Ingredients and health benefits

kale-salad

The salad ingredients in this kale salad taste great and provide numerous health benefits.

Kale is one of the healthiest foods because it is full of vitamins and minerals like C, K, A, calcium, and iron. Kale has plenty of antioxidants, which protect our cells from damage caused by free radicals.

Olive oil is abundant in healthy fats that are beneficial for heart health. It also contains antioxidants that help to reduce inflammation in the body.

Broccoli is another nutrient-dense vegetable rich in vitamins and minerals such as C, K, A, and folate. It is also a source of fiber and antioxidants, which help to protect against cancer and other chronic diseases.

Almonds contain a great source of healthy fats, fiber, protein, and other essential nutrients, such as Vitamin E and magnesium. They are also rich in antioxidants that help to reduce inflammation in the body.

Feta cheese provides a tangy and salty flavor to the salad, adding calcium and protein. However, it is high in sodium, so it should be consumed in moderation.

Carrots are rich in beta-carotene, which is converted into Vitamin A in the body. They are also a perfect source of fiber, Vitamin K, and potassium.

Red onion has a powerful antioxidant called quercetin, which may support the body in reducing inflammation. It also adds a sweet and tangy flavor to the salad.

Sunflower seeds are a significant source of healthy fats, protein, fiber, and several essential vitamins and minerals such as Vitamin E, selenium, and magnesium.

Cranberries provide a touch of sweetness to the salad while also adding Vitamin C and fiber. They are also rich in antioxidants that protect against cancer and chronic diseases.

Overall, with its diverse ingredients, this kale salad recipe provides a wide range of nutrients essential for good health. It is a tasty and nutritious way to eat your daily dose of vitamins and minerals while satisfying your taste buds.

Kale salad dressing

Kale Salad

The lemon vinaigrette is the perfect complement to the kale and other toppings. It’s tangy, slightly sweet, and packed with flavor. Here’s what you’ll need to make it:

  • olive oil
  • lemon juice, fresh
  • red wine vinegar
  • Dijon mustard
  • garlic, minced
  • dried oregano
  • salt
  • ground black pepper
  • honey
  • shallot

Add all the ingredients to a blender and whisk until well combined. Try to adjust the seasoning to your liking by adding more salt, pepper, or honey, depending on your taste preferences.

How to make Kale Salad with lemon vinaigrette

This best kale salad recipe will surely become your favorite. Let’s dive in. 

Prep Time: 25 min

Cooking Time: 0

Total Time: 25 min

Makes 2 servings

Ingredients:

5 cups Curly Kale, chopped

2 tsp. Olive oil

1/8 tsp. Salt

2 cups Broccoli, chopped

1/2 cup Almonds, sliced

1.5 cup Feta cheese, optional

1 cup Carrots shredded or julienne

1/2 cup Red onion julienne sliced

1/4 cup Sunflower seeds

1/4 cup Dried Cranberries

Lemon Dressing

2/3 cup Olive oil

3 tbsp. Fresh lemon juice

3 tbsp. Red wine vinegar

1.5 tbsp. Dijon mustard

2 Cloves Garlic minced

1/2 tsp. Dried oregano

1/4 tsp. Salt

1/8 tsp. Ground black pepper

2 tsp. Honey

1 Large Shallot

Directions:

  1. First, make your kale salad dressing by combining the ingredients above (except the oil) in a stand mixer and gradually turn on the mixer to high speed; with the middle of the lid opened, drizzle in the olive oil slowly to emulsify. Note: Taste the dressing by dipping a kale leaf into it and changing the amount of sugar, salt, and pepper. This dressing can be made as sweet or sour as you like.
  2. (Optional step if you serve it immediately) Massage your chopped kale with a bit of olive oil and a pinch of salt. Use your fingers to rub the leaves until they become darker and softer. This makes the kale taste great and feel silky, but it must be served immediately because the oil will make the leaves wilt.
  3. Mix the massaged kale, broccoli, almonds, feta cheese, carrots, sunflower seeds, onion, and cranberries in a large bowl. Shake your dressing again, then pour about a third of it over your salad. Mix well, add more dressing to taste, and serve for everyone to share.

Why massage kale?

kale-salad

One crucial step in preparing kale for a salad is to massage it. Massage breaks down the tough fibers in kale, making it more tender and tasty. To massage kale, remove the leaves from the stems, wash and dry them, and tear them into bite-sized pieces. Then, massage the kale with olive oil and salt for a few minutes until the leaves become softer and darker.

Kale Salad recipe variations

One of the best things about this kale salad is that you can customize it to your liking.

The best kale salad recipes include, for example, fruits and different types of nuts or cheese.

So, if you’re a fruit fan, consider adding fresh sliced strawberries or juicy orange segments to your kale salad. The sweetness of the fruit will balance the bitterness of the kale, creating a delicious flavor combination.

If you’re looking for a heartier salad, consider adding roasted vegetables like sweet potatoes, butternut squash, or roasted beets. These vegetables add a warm and savory element to the salad, making it perfect for colder weather.

kale-salad

Another great way to add texture and crunch to your kale salad is by including nuts or seeds. Toasted walnuts, pumpkin seeds, or sliced almonds all add a perfect crunch and nutty flavor to the dish.

Try adding some grilled chicken or tofu to your kale salad for a protein boost. The protein will keep you feeling full and satisfied, making it a great option for a filling lunch or dinner.

Grated parmesan cheese also complements the freshness of the kale in the salad creating another tasty twist.

Try any of these kale salad recipes and enjoy a different-tasting kale salad that is never boring.

kale-salad

How to store Kale Salad

Leftover kale salad stays fresh for up to three days when stored properly. To store it, keep the dressing separate from the salad and add it just before serving. You can also store the salad and toppings separately and assemble them when you’re ready to eat.

Can I make this salad in advance?

Yes, you can make this salad in advance and store it in the refrigerator for up to three days. Just make sure to keep the dressing separate from the salad and add it just before serving.

Can I use different types of kale?

Yes, you can use a different type of kale, such as red or curly kale, if you prefer.

Can I make the dressing without honey?

Yes, you can omit the honey or use a substitute, such as maple syrup or agave nectar.

Can I add protein to this salad?

Yes, you can add protein to this salad by adding grilled chicken, tofu, or chickpeas.

Is it healthier to eat kale raw or cooked?

Both raw and cooked kale have health benefits. Raw kale retains more of its nutrients, while cooking kale can make it easier to digest and absorb certain nutrients. It ultimately depends on personal preference.

Do you eat the stems of kale?

Yes, you can eat the stems of kale. They are edible and contain some nutrients, although they can be tough and fibrous.

How do you get the bitterness out of kale salad?

To reduce the bitterness in kale salad, you can try massaging the kale leaves with a little olive oil and lemon juice or blanching the kale in boiling water for a minute or two before using it in the salad.

Do you wash kale before or after cutting?

It’s best to wash kale before cutting it to remove dirt or debris.

 Is curly kale the best to use for kale salad?

While curly kale is popular for making kale salad due to its tender leaves and slightly sweeter taste compared to other varieties of kale, it ultimately comes down to personal preference. Some people may prefer the heartier texture of lacinato kale, also known as Tuscan or dinosaur kale, or the milder taste of red Russian kale.

Is it better to eat kale or lettuce?

Both kale and lettuce have their own unique set of nutrients and health benefits. Kale tends to be more nutrient-dense than lettuce, but both can be part of a healthy diet.

Summary

This kale salad with lemon vinaigrette is a simple yet delicious recipe packed with nutrients and flavor. From the health benefits of kale and olive oil to the variety of toppings, this salad will satisfy your tastes and keep you healthy and energized.

Feel free to experiment with different ingredients or variations to make the recipe your own. Add your favorite toppings, or swap the almonds for pecans or walnuts. The possibilities are endless.

This is the most delicious kale salad that I have tried, and it has become a staple for summer gatherings at my house, and my friends and family always rave about it. I hope you try it for yourself and experience the same joy and satisfaction that it brings.

You are welcome to share your thoughts or experiences with the recipe in the comments or on social media. I love hearing your feedback and ideas for future recipes.

If you enjoyed this kale salad recipe, check out our other healthy and delicious recipes on our blog or website. From smoothie bowls to vegetable stir-fries, we’ve got you covered.

How Do You Feel About This Article?

Try
0

Leave a Reply

Your email address will not be published. Required fields are marked *

Best 50 foods, recipes & 14-day meal plans for diabetes management

    *Note: It might take a few minutes.

    Kindly check your spam if you don't find it in your inbox.