Best 2 Easy Healthy Kale Salad Recipes

Kale salad is a delicious, healthy, and versatile dish that can be enjoyed for lunch, dinner, or as a side dish. It's packed with nutrients like vitamins A, C, and K, as well as fiber and antioxidants. The base of this salad is curly kale, which is massaged with olive oil and lemon juice to tenderize it. Then, you can add a variety of toppings and dressings to create a salad that's tailored to your taste. This article provides three tasty kale salad recipes: a classic kale salad with a tangy lemon-tahini dressing, a hearty kale salad with roasted butternut squash and quinoa, and a refreshing kale salad with watermelon and feta. All three recipes are easy to make and can be customized to your liking. So, whether you're looking for a light and refreshing lunch or a more substantial dinner, these kale salads have got you covered. Let's dive in and explore these delicious and nutritious recipes!

Let's cook with our recipes!

EASY KALE SALAD WITH FRESH LEMON DRESSING

Easy Kale Salad with Fresh Lemon Dressing image

This easy kale salad features fresh veggies and a super simple homemade lemon dressing, making it perfect as a healthy side dish or light lunch!

Provided by Jennifer Laughlin

Categories Salad

Time 20m

Number Of Ingredients 19

Ingredients

5 cups kale (chopped)
1-2 teaspoons olive oil
⅛ teaspoon salt
2 cups broccoli (chopped)
½ cup almonds (sliced)
½ cup cheese (optional (cheddar or feta work great here!))
¼-½ cup carrots (shredded)
¼ cup red onion (diced)
¼ cup sunflower seeds
¼ cup cranberries
¼ cup olive oil
2 tablespoons fresh lemon juice
2 tablespoons red wine vinegar
1 tablespoon dijon mustard
1 clove garlic (minced)
½ teaspoon dried oregano
¼ teaspoon salt
⅛ teaspoon ground black pepper
1 teaspoon honey or sugar (adjust + add to taste)

Steps:

First make your dressing by combining ingredients above in a lidded mason jar then shake well to emulsify. Dip a kale leaf in the dressing and adjust sweetener, salt, and pepper to taste. You can make this dressing as sweet or tart as your heart desires!
Next massage your chopped kale with a little olive oil and a pinch of salt. Rub with your fingers until leaves begin to darken and tenderize. This makes it taste great and gives the kale a silky texture!
In a large bowl, combine massaged kale, broccoli, almonds, cheese, carrots, onion, sunflower seeds, cranberries. Shake your dressing once more and pour about ⅓ of the dressing over the salad. Toss to coat and add extra dressing, to taste.

Nutrition Facts : Calories 334 kcal, Carbohydrate 19 g, Protein 9 g, Fat 26 g, SaturatedFat 3 g, Sodium 315 mg, Fiber 4 g, Sugar 4 g, ServingSize 1 serving

LEMON-GARLIC KALE SALAD

Lemon-Garlic Kale Salad image

Here's a snappy, fresh side dish or a light supper: a lemony green salad, rich with tang and crunch. The dressing is nothing more than lemon juice, olive oil, garlic and salt. Its simplicity makes it perfect.

Provided by Julia Moskin

Categories dinner, lunch, quick, salads and dressings

Time 25m

Yield 8 to 12 servings

Number Of Ingredients 7

Ingredients

2 cups sliced almonds
1/3 cup freshly squeezed lemon juice (from 2 to 4 lemons)
Kosher salt
1 1/2 cups extra-virgin olive oil
4 cloves garlic, crushed with the flat side of a knife, peeled and left whole
10 to 12 ounces washed and dried kale leaves, thick stems removed (weight after trimming)
1 1/2 cups freshly grated Parmesan (optional)

Steps:

In a toaster oven or skillet, toast almonds until golden brown and fragrant. Set aside to cool.
In a bowl, combine lemon juice and 1 heaping teaspoon salt. Slowly whisk in olive oil. Add garlic cloves and set aside to steep.
Working in batches, cut the kale into thin ribbons: gather a large handful of leaves, bunch together tightly, and use the other hand to slice into 1/4-inch-thick pieces. This need not be done very precisely or neatly; the idea is to end up with a kind of slaw. (Recipe can be made up to this point 1 day ahead. Keep kale and dressing refrigerated separately.)
Place chopped kale in a very large bowl. Sprinkle surface with almonds and then with cheese, if using. Remove and discard garlic cloves from dressing. Pour half the dressing over the salad and toss. Taste for dressing and salt and add more as needed, tossing to coat thoroughly. Serve within 1 hour.

Nutrition Facts : @context http, Calories 412, UnsaturatedFat 35 grams, Carbohydrate 8 grams, Fat 42 grams, Fiber 3 grams, Protein 5 grams, SaturatedFat 5 grams, Sodium 212 milligrams, Sugar 2 grams, TransFat 0 grams

Tips:

Choose the right kale: Curly kale is the most common type used in salads, but you can also use Lacinato kale (also known as dinosaur kale) or baby kale. Look for leaves that are dark green and free of blemishes.
Massage the kale: This helps to break down the tough fibers in the kale and make it more tender. Simply place the kale in a large bowl and massage it with your hands for a few minutes, until it becomes slightly wilted.
Use a variety of toppings: Kale salads are a great way to use up leftover vegetables, fruits, and nuts. Some popular toppings include roasted sweet potatoes, quinoa, avocado, almonds, and dried cranberries.
Make a simple dressing: A simple vinaigrette made with olive oil, lemon juice, and Dijon mustard is a great way to dress a kale salad. You can also add other ingredients to your dressing, such as honey, garlic, or herbs.
Store leftovers properly: Kale salads are best eaten fresh, but they can be stored in the refrigerator for up to 3 days. Be sure to store the salad in an airtight container to prevent it from wilting.

Conclusion:

Kale salads are a healthy and delicious way to get your daily dose of greens. They are packed with nutrients, such as vitamins A, C, and K, and they are also a good source of fiber and antioxidants. Kale salads are also very versatile and can be customized to your liking. With a few simple ingredients, you can create a delicious and satisfying salad that is perfect for lunch, dinner, or a snack.