Introduction

Kale salad has always been one of my go-to meals when I crave something light but satisfying. I remember the first time I tried it at a health-conscious café; the kale was massaged with a tangy dressing, topped with crunchy nuts and creamy avocado, and I was instantly hooked. Since then, I’ve experimented with various versions of kale salad, adding different toppings like roasted chickpeas, pomegranate seeds, or feta cheese. I’m Lina Vexley, and I’m excited to share my favorite kale salad recipe with you—simple, refreshing, and packed with nutrients to fuel your day.

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Kale Salad

A fresh, healthy kale salad with a lemony vinaigrette, topped with avocado, nuts, and optional feta cheese.

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Prep Time 15

Chilling Time 5

Total Time 15

Course Salad, Side

Cuisine American

Servings servings

Calories 220 kcal

Equipment

Large Mixing Bowl
Whisk
Knife and cutting board

Ingredients

Salad

6 cups kale chopped and stems removed
1/4 cup red onion finely sliced
1/4 cup chopped nuts such as almonds, walnuts, or pecans
1/4 cup feta cheese crumbled, optional

Dressing

3 tbsp olive oil
1 tbsp lemon juice freshly squeezed
1 tsp honey or maple syrup for vegan
1/2 tsp salt to taste
1/4 tsp black pepper to taste

Instructions

In a large mixing bowl, massage the kale with your hands for 1-2 minutes to soften it.
In a small bowl, whisk together the olive oil, lemon juice, honey, salt, and pepper to make the dressing.
Pour the dressing over the kale and toss to coat evenly.
Top with diced avocado, red onion, nuts, and crumbled feta (if using).
Serve immediately or refrigerate for 5-10 minutes for enhanced flavor.

Notes

For added protein, you can top with grilled chicken or chickpeas. This salad is perfect for meal prep and can be stored in the fridge for up to 2 days.

Nutrition

Calories: 220kcalCarbohydrates: 10gProtein: 6gFat: 18gSaturated Fat: 3gCholesterol: 10mgSodium: 270mgPotassium: 450mgFiber: 5gSugar: 3gVitamin A: 1300IUVitamin C: 40mgCalcium: 120mgIron: 2.5mg

Keyword healthy, Kale, Vegan

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How to Make the Recipe

Start by preparing your kale. Wash it thoroughly and remove the tough stems. Chop the kale into bite-sized pieces and place it in a large mixing bowl. Massage the kale with your hands for about 1-2 minutes to soften the leaves and make them easier to eat. This process helps break down the fibrous texture and makes the kale more enjoyable in the salad.

Next, prepare the dressing. In a small bowl, whisk together olive oil, freshly squeezed lemon juice, honey (or maple syrup for a vegan option), salt, and pepper. This combination of flavors will brighten the kale and enhance its taste.

Pour the dressing over the kale and toss everything together, ensuring the kale is evenly coated with the dressing.

To finish, top the salad with diced avocado for creaminess, thinly sliced red onion for a sharp bite, crunchy nuts for texture, and crumbled feta cheese (optional) for a creamy and tangy finish. If you prefer a heartier salad, you can add grilled chicken or roasted chickpeas for additional protein.

Serve immediately for a fresh, crunchy, and zesty salad, or refrigerate for about 5-10 minutes to let the flavors meld and chill the salad. This salad is perfect for meal prep as well—it can be stored in the fridge for up to 2 days.

Conclusion

Kale salad is a nutritious, flavorful dish that can be customized with your favorite toppings and dressings. With its vibrant colors and fresh ingredients, it’s a perfect meal for lunch, a side dish at dinner, or as part of a larger salad bar. The massaged kale is tender and flavorful, while the creamy avocado and crunchy nuts offer delightful texture. This salad is quick to make, versatile, and packed with vitamins and minerals. Whether you enjoy it as a light meal or as a complement to other dishes, this kale salad is a keeper.