Best 5 Simple Kale Salad Recipes
**Kale Salad: A Nutritious and Versatile Dish**
Kale salad is a delicious and nutritious dish that can be enjoyed as a light lunch or as a side dish. It is packed with vitamins, minerals, and antioxidants, making it a great choice for those looking to improve their overall health. This versatile salad can be made with a variety of ingredients, allowing you to customize it to your own taste preferences. From classic kale salad with lemon vinaigrette to hearty kale salad with roasted vegetables and quinoa, there is a kale salad recipe for everyone. Whether you are looking for a quick and easy salad to throw together for a weeknight dinner or a more elaborate salad to serve at a special occasion, you are sure to find a recipe in this article that you will love.
SIMPLE KALE SALAD
Steps:
- Rinse kale under cold water. Remove stems, roll leaves, and slice into thin ribbons.
- Place kale ribbons into a salad spinner to remove any excess water. This is important if you want your dressing to adhere to the kale leaves.
- Transfer the kale to a large bowl and drizzle with olive oil, then add salt, garlic and lemon juice.
- Gently massage all the ingredients into the kale using your hands. If the kale is very tender, you can simply toss with tongs (no massage required!).
- Enjoy as-is or add your favorite salad toppings.
Nutrition Facts : ServingSize 1 serving, Calories 87 kcal, Carbohydrate 4 g, Protein 2 g, Fat 8 g, SaturatedFat 1 g, Sodium 180 mg, Fiber 3 g, Sugar 1 g, UnsaturatedFat 6 g
EVERYDAY KALE SALAD
This easy kale salad recipe only takes 5 minutes to make with 5 easy ingredients, and tastes great with just about everything! Feel free to adjust the proportions of any of the ingredients below to taste.
Provided by Ali
Time 5m
Number Of Ingredients 6
Steps:
- Combine the kale, olive oil and lemon juice in a large mixing bowl. Use your fingers to massage the oil and lemon juice into the kale for about 1-2 minutes, or until the kale has softened.
- Add the Parmesan, sliced almonds, a pinch of salt and a few twists of black pepper and toss until evenly combined. Taste and add extra salt, pepper or lemon juice, if needed.
- Serve. Serve immediately and enjoy!
THE BEST KALE SALAD
Everyone always asks for the recipe when I bring this salad to parties. We all love it so much, my friends and I just refer to it as: 'The Kale Salad'.
Provided by Alli Shircliff
Categories Salad Green Salad Recipes Kale Salad Recipes
Time 30m
Yield 4
Number Of Ingredients 17
Steps:
- Place kale in a large serving bowl; add 1 teaspoon olive oil and 2 pinches salt. Gently massage the oil and salt into kale. Set aside to allow kale to soften, about 10 minutes.
- Combine 1/4 cup olive oil, lemon juice, Dijon mustard, maple syrup, cumin, garlic powder, cayenne pepper, salt, and pepper in a plastic or glass container with a lid. Cover container and vigorously shake until dressing is light yellow and evenly combined.
- Layer carrots, roasted corn, tortilla chips, almonds, and smoked cheese on top of kale. Drizzle dressing over salad. Mix salad using tongs to evenly distribute. Gently stir eggs into salad.
Nutrition Facts : Calories 337.6 calories, Carbohydrate 23.7 g, Cholesterol 110.3 mg, Fat 24.4 g, Fiber 4.7 g, Protein 10.8 g, SaturatedFat 4 g, Sodium 378.4 mg, Sugar 4 g
SIMPLEST KALE SALAD
Memorize this classic, cheesy, massaged kale salad and make it your go-to side for any family dinner.
Provided by Anna Stockwell
Categories Salad Kale Lemon Juice Honey Cheese Parmesan Side Kid-Friendly Small Plates Quick and Healthy Quick & Easy Wheat/Gluten-Free
Yield 6 servings
Number Of Ingredients 6
Steps:
- Whisk oil, lemon juice, honey, and salt in a large bowl. Add kale and toss to coat. Massage with your hands until leaves are shiny and dark green. Toss in Parmesan. Transfer salad to a platter. Top with more Parmesan before serving.
KALE SALAD
I love making meals that wow everyone. The flavor and nutrition in this kale salad set it apart from other 30-minute creations. -Gina Myers, Spokane, Washington
Provided by Taste of Home
Categories Lunch
Time 15m
Yield 8 servings.
Number Of Ingredients 8
Steps:
- Place kale in a large bowl. With clean hands, massage kale until leaves become soft and darkened, 2-3 minutes; stir in apple., In a small bowl, whisk oil, lemon juice, salt and pepper until blended. Drizzle over salad; toss to coat. Sprinkle with cheese and pumpkin seeds.
Nutrition Facts : Calories 113 calories, Fat 9g fat (2g saturated fat), Cholesterol 2mg cholesterol, Sodium 381mg sodium, Carbohydrate 6g carbohydrate (2g sugars, Fiber 1g fiber), Protein 4g protein. Diabetic Exchanges
Tips:
- Choose the right kale: Look for kale with dark, leafy greens and no signs of wilting or yellowing. Lacinato kale (also known as dinosaur kale) and curly kale are good varieties for salads.
- Wash and dry the kale thoroughly: This will help remove any dirt or debris and prevent the salad from becoming watery.
- Massage the kale: This will help break down the tough fibers in the kale and make it more tender. You can do this by rubbing the kale with your hands or using a massage tool.
- Use a variety of toppings: This will add flavor and texture to your salad. Some good options include nuts, seeds, dried fruit, cheese, and croutons.
- Dress the salad lightly: A little bit of dressing goes a long way. Overdressing can make the salad soggy and weigh it down.
Conclusion:
Kale salad is a healthy and delicious way to get your daily dose of greens. It's easy to make and can be customized to your liking. With a few simple ingredients and a little bit of effort, you can create a kale salad that is both nutritious and satisfying. So next time you're looking for a healthy and refreshing meal, give kale salad a try!
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