When it comes to healthy eating, finding a salad that is not only nutritious but also delicious can be a challenge. The Chopped Kale Salad is a vibrant and satisfying dish that fits the bill perfectly. Packed with fresh vegetables, nuts, and a tangy dressing, this salad is a fantastic addition to any meal. Whether you’re looking to up your veggie intake or simply want a refreshing side, this recipe is a winner. Plus, kale is known for its health benefits, making this salad a great choice for your wellness journey.

What Sets This Recipe Apart

This Chopped Kale Salad stands out for several reasons. First, the combination of textures and flavors is simply irresistible. The crispness of the kale, the crunch of toasted almonds, and the sweetness of dried cranberries create a delightful medley. Secondly, the dressing is a harmonious blend of earthy olive oil, zesty lemon juice, and a touch of honey that ties everything together beautifully. Lastly, this salad is incredibly versatile; you can serve it as a main dish or a side, and it’s perfect for meal prepping as it holds up well over time.

Your Shopping Guide

To make this Chopped Kale Salad, here’s what you’ll need:

Extra-virgin olive oil – 1/3 cup plus more for massaging the kale
Fresh lemon juice – 1/4 cup, preferably from fresh lemons
Balsamic vinegar – 1 tablespoon
Dijon mustard – 1 teaspoon
Honey – 1 tablespoon plus more to taste
Kosher salt – to taste
Freshly ground black pepper – to taste
Kale – 2 bunches, stems removed and finely chopped (about 8 cups)
Red cabbage – 3/4 cup, finely chopped
Shredded carrots – 1 cup
Toasted sliced almonds – 1/2 cup
Dried cranberries – 1/3 cup

Equipment & Tools

To prepare your Chopped Kale Salad, gather the following:

Large mixing bowl – for combining the salad ingredients
Whisk – for mixing the dressing
Knife and cutting board – for chopping the vegetables
Measuring cups and spoons – to ensure accurate measurements
Salad tongs – for tossing the salad

The Method for Chopped Kale Salad

Step 1: Prepare the Kale

Start by removing the stems from the kale and finely chopping the leaves. Rinse the kale thoroughly under cold water and spin it dry in a salad spinner or pat it dry with a clean kitchen towel.

Step 2: Massage the Kale

In a large mixing bowl, drizzle a little extra-virgin olive oil over the chopped kale. Using your hands, massage the kale for about 1-2 minutes until it becomes tender and slightly wilted. This process helps to break down the tough fibers and enhance the flavor.

Step 3: Chop the Additional Vegetables

While the kale is being massaged, finely chop the red cabbage and shred the carrots. Set them aside.

Step 4: Make the Dressing

In a small bowl, whisk together the extra-virgin olive oil, fresh lemon juice, balsamic vinegar, Dijon mustard, honey, kosher salt, and freshly ground black pepper. Adjust the seasoning with more honey, salt, or pepper based on your taste preference.

Step 5: Combine All Ingredients

Add the chopped red cabbage, shredded carrots, toasted sliced almonds, and dried cranberries to the massaged kale. Pour the dressing over the salad and toss everything together until well combined.

Step 6: Serve and Enjoy

Serve the Chopped Kale Salad immediately, or let it sit for a few minutes to allow the flavors to meld. This salad can be enjoyed on its own or as a side dish to your favorite protein.

Substitutions by Diet

If you have dietary preferences or restrictions, here are some substitutions you can consider:

Vegan: Substitute honey with maple syrup or agave nectar for a completely plant-based option.
Nuts-free: Omit the sliced almonds and replace them with sunflower seeds or pumpkin seeds.
Gluten-free: All ingredients are naturally gluten-free, but double-check the balsamic vinegar for any additives.
Low-carb: Reduce the amount of honey or substitute with a low-calorie sweetener.

Insider Tips

For the best flavor, use freshly squeezed lemon juice. Bottled lemon juice can lack the fresh zing.
Let your salad sit for about 10-15 minutes before serving, as this allows the dressing to penetrate the kale and enhance the flavors.
Feel free to add other vegetables like bell peppers, cucumbers, or radishes for additional crunch and color.
If you prefer a creamier dressing, you can mix in a tablespoon of tahini or Greek yogurt.

Cooling, Storing & Rewarming

The Chopped Kale Salad is great for meal prep! Store it in an airtight container in the refrigerator for up to 3 days. The kale holds up well, but if you have leftovers, it’s best to store the dressing separately to keep the salad fresh. If you want to serve it chilled, let it sit in the fridge for about 30 minutes before serving. Avoid reheating this salad as it’s best enjoyed cold or at room temperature.

FAQ

Can I make this salad ahead of time?

Absolutely! You can prepare the salad a day in advance. Just keep the dressing separate until you’re ready to serve to maintain freshness.

What can I add to make it a complete meal?

You can add grilled chicken, chickpeas, or quinoa to turn this salad into a hearty meal. These additions will boost the protein content and keep you satisfied longer.

Is kale really that healthy?

Yes! Kale is packed with vitamins A, C, and K, as well as antioxidants and fiber, making it one of the healthiest greens you can eat.

Can I use other greens instead of kale?

Of course! While kale is the star of this salad, you can substitute it with spinach, arugula, or even a mix of your favorite greens for a different flavor profile.

Before You Go

This Chopped Kale Salad is not just a side dish; it’s a celebration of fresh, wholesome ingredients that make healthy eating enjoyable. The vibrant colors and textures will brighten up any meal, and the flavors will leave your taste buds dancing. Don’t hesitate to get creative with your ingredients and make this salad your own. Let it inspire your culinary adventures, and remember, salads don’t have to be boring. Enjoy every crunchy bite!