Kale salad
Kale salad recipes have been around for centuries, with the earliest known recipe dating back to the 4th century. The dish was traditionally made with kale, onions, and garlic, and was served as a side dish or main course.
The popularity of kale salad recipes began to decline in the early 20th century, as other greens became more popular. However, the dish has seen a resurgence in recent years, as people have become more interested in healthy eating.
There are many different kale salad recipes available today, with some of the most popular including those with fruits and nuts, as well as those with cheese and bacon. Whatever the ingredients, kale salad is a healthy and delicious option for any meal.
Advice
Kale salad is a great way to get your daily dose of greens! To make a delicious kale salad, start by massaging the kale leaves with a bit of olive oil to help soften them up. Next, add your favorite mix-ins, such as diced tomatoes, shredded carrots, or diced apples. For a little extra flavor, top the salad off with a flavorful dressing, such as a balsamic vinaigrette or a honey mustard dressing. Finally, top the salad with some crunchy toppings like nuts or seeds for an extra layer of texture. Enjoy!
Questions
Can you eat raw kale as a salad?
Yes, you can eat raw kale as a salad. Kale is a great source of vitamins and minerals and can be eaten raw in salads, smoothies, and as a snack.
Does kale salad make you lose weight?
Kale salad alone will not help you lose weight, but it can be a healthy part of a balanced diet that leads to weight loss. Eating a variety of nutrient-dense foods, such as kale salad, can help you keep your calorie intake in check while also providing essential vitamins and minerals. When combined with regular exercise and a healthy lifestyle, kale salad can help you reach your weight loss goals.
Should you cook kale for a salad?
Yes, kale can be cooked for a salad. It is usually cooked by sautéing it in a small amount of oil or butter until it is wilted.
How do you make kale less bitter for salad?
1. Massage the kale with a little bit of olive oil and salt. This helps to break down the tough fibers in the kale and also helps to take away some of the bitterness. 2. Marinate the kale in a mixture of lemon juice and olive oil and seasonings. This helps to tenderize the kale while also adding flavor. 3. Roast the kale in the oven. This will help to caramelize the natural sugars in the kale and take away some of the bitterness. 4. Add dried fruit, nuts, and seeds to the salad. This will help to balance out the bitterness of the kale with a sweet and crunchy element. 5. Add a creamy dressing to the salad. This will help to cut the bitterness of the kale and make the salad more enjoyable.
What is the healthiest way to eat kale?
The healthiest way to eat kale is to lightly steam or sauté it with a few tablespoons of olive oil and garlic. You can also add other vegetables, such as onions, carrots, and peppers, for added flavor, and top it with a sprinkle of salt and pepper. If you prefer a raw kale salad, make sure to massage the leaves with a bit of olive oil to make them more tender and easier to digest.
What is the most delicious way to eat kale?
One of the most delicious ways to eat kale is to make kale chips. To make kale chips, preheat your oven to 350 degrees F. Wash and dry a bunch of kale and tear it into chip-sized pieces. Place the pieces on a baking sheet lined with parchment paper and drizzle with extra-virgin olive oil. Sprinkle with sea salt and bake for about 10 minutes until the edges of the chips are lightly browned. Enjoy!
Jump to: Ingredient Breakdown Insights
Recipes
Lemon-Garlic Kale Salad
- salt
- kale
- olive oil
- parmesan cheese
- lemon juice
- almond
- garlic
Kale Salad With Apples and Cheddar
- salt
- cheddar cheese
- pink lady
- garlic
- almond
- lemon juice
- parmesan cheese
- kale
- olive oil
Fall Harvest Honeycrisp Apple and Kale Salad
- fig preserve
- thyme
- maple syrup
- shallot
- feta
- olive oil
- pepita
- cinnamon
- red pepper flake
- apple cider vinegar
- kale
- honey apple
- prosciutto
- pomegranate aril
- salt
Kale Salad With Butternut Squash, Cranberries and Pepitas
- salt
- butternut squash
- maple syrup
- brown sugar
- kale
- cranberry
- pepita
- apple cider
- cinnamon
- apple cider vinegar
- olive oil
Easy Kale Salad with Fresh Lemon Dressing
- dijon mustard
- honey
- garlic
- almond
- cheese
- oregano
- cranberry
- olive oil
- onion
- sunflower seed
- salt
- carrot
- black pepper
- broccoli
- lemon juice
- red wine vinegar
- kale
Black Rice, Beet and Kale Salad With Cider Flax Dressing
- CIDER FLAX DRESSING
- pepper
- mustard
- thyme
- salt
- garlic
- apple cider vinegar
- flaxseed oil
Kale Salad With Cranberries and Cashews
- olive oil
- kale
- pumpkin seed
- vegan mayonnaise
- lemon juice
- cranberry
Kale Salad With Peaches and Cornbread Croutons
- CRISPY CORNBREAD CRUMBS
- salt
- smoked paprika
- onion powder
- olive oil
- cornbread
- SALAD
- kale
- peach
- blue cheese
- DRESSING
- grain dijon mustard
- honey
- onion
- apple cider vinegar
- olive oil
Kale Salad with Carrot Ginger Dressing
- lemon juice
- sesame seed
- avocado
- batch chickpea
- kale
- carrot
- red beet
- carrot
- olive oil
- watermelon radish
- water
- pepita
- salt
- cranberry
- rice vinegar
- ginger
- salt
Kale Salad With Pecan Vinaigrette
- salt
- honey
- radish
- pecan
- olive oil
- apple cider vinegar
- caper
- garlic
- tuscan kale
Sweet Potato and Kale Salad With Roquefort
- DRESSING
- pepper
- sherry vinegar
- thyme
- garlic
- buttermilk
- blue cheese
Raw and Crispy Kale Salad With Ginger and Coconut
- salt
- shallot
- garlic
- green thai
- coconut flake
- lemon juice
- vegetable oil
- ginger
- honey
- sesame oil
- grapefruit
- soy sauce
- tahini
- cilantro
- tuscan kale
Bulgur Wheat and Kale Salad
- salt
- bulgur wheat
- apple cider vinegar
- shallot
- almond
- agave nectar
- onion
- apricot
- kale
- chicken stock
- chive
- olive oil
Fruit and Kale Salad
- salt
- cilantro
- flaxseed meal
- apple
- banana
- clementine
- avocado
- coconut
- lime juice
- olive oil
- agave
- strawberry
- cherry tomato
- kale
Kale Recipes: Kale Salad
- lemon juice
- sesame seed
- avocado
- batch chickpea
- kale
- carrot
- red beet
- carrot
- olive oil
- watermelon radish
- water
- pepita
- salt
- cranberry
- rice vinegar
- ginger
- salt
Sweet Potato Kale Salad with Black Rice
- black rice
- sweet potato
- dijon mustard
- honey
- salt
- water
- olive oil
- white balsamic vinegar
- black pepper
- cinnamon
- cumin
- thyme
- olive oil
- garlic
- green onion
- kale
- black pepper
Fig and Kale Salad
- zucchini
- salt
- avocado
- carrot
- flaxseed
- green
- lemon juice
- kale
- fig
Brussels Sprout and Kale Salad with Green Goddess Dressing
- salt
- buttermilk
- parmesan cheese
- avocado
- dill
- green onion
- sour cream
- olive oil
- white wine vinegar
- bread
- garlic
- brussels sprout
- tuscan kale
Raw Lemon Garlic Marinated Kale Salad
- kale
- garlic
- lemon
- olive oil
- salt
Kale Salad with Roasted Chickpeas and Lemon Vinaigrette
- white wine vinegar
- garlic
- chickpea
- aleppo pepper
- salt
- smoked spanish paprika
- parmesan cheese
- olive oil
- lemon juice
- kale
- olive oil
- lemon zest
Mediterranean Kale Salad
- artichoke heart
- champagne vinegar
- olive oil
- black pepper
- salt
- parmesan cheese
- tomato
- pine nut
- caper
- kalamata olife
- garbanzo bean
- parmesan cheese
- lemon juice
- dinosaur kale
Warm Millet, Carrot and Kale Salad With Curry-Scented Dressing
- DRESSING
- salt
- sweet curry powder
- buttermilk
- lemon juice
- rice vinegar
- grape seed oil
THE BEST Kale Salad with Parmesan and Pine Nuts
- champagne vinegar
- black pepper
- salt
- parmesan cheese
- pine nut
- caper
- olive oil
- lemon juice
- dinosaur kale
Baby Kale Salad with Blueberries and Blue Cheese
- blueberry
- honey
- dijon mustard
- olive oil
- walnut
- lemon juice
- salt
- blue cheese
- kale
- black pepper grinding
Kale Salad with Butternut Squash, Chickpeas and Tahini Dressing
- curry powder
- white wine vinegar
- honey
- kale
- chickpea
- candied pecan
- cilantro
- salt
- olive oil
- cayenne pepper
- butternut squash
- tahini
The Kale Salad
- parmesan cheese
- salt
- lemon juice
- black pepper
- parsley
- garlic
- italian kale
- olive oil
- panko
Butternut and Kale Salad
- salt
- butternut squash
- olive oil
- red pepper flake
- prosciutto
- red wine vinegar
- parmesan cheese
- balsamic glaze
- pine nut
- butter
- kale
Kale Salad with Cranberries, Apple, and Cheddar Cheese
- apple
- cranberry
- black pepper
- salt
- sunflower seed
- shallot
- mustard
- maple syrup
- apple cider vinegar
- olive oil
- cheddar cheese
- kale
Chopped Kale Salad with Prosciutto and Figs
- walnut
- walnut oil
- tuscan kale
- mascarpone cheese
- apple cider vinegar
- olive oil
- belgian endive
- prosciutto
- gorgonzola cheese wedge
- radicchio
- fig
- pepper
- salt
Make-Ahead Roasted Squash and Kale Salad With Spiced Nuts, Cranberries, and Maple Vinaigrette Recipe
- salt
- cranberry
- mustard
- sherry vinegar
- light brown sugar
- lacinato
- shallot
- pecan
- olive oil
- paprika
- cinnamon
- nutmeg
- cayenne pepper
- clove
- maple syrup
- butternut squash
Healthy Chicken and Kale Salad
- Kale Salad
- black pepper
- balsamic vinegar
- brown sugar
- dijon mustard
- kale
- garlic
- apricot
- walnut
- olive oil
- salt
- lemon juice
- Poached Chicken
- chicken breast
- salt
- black peppercorn
- bay leaf
- garlic
- italian parsley
Coconut Rice, Tofu, and Kale Salad
- black rice
- tuscan kale
- sesame miso vinaigrette
- spiced pepita
- tofu
Kale Salad with Apples and Pumpkin Seed Clusters
- Creamy Apple Cider Dressing
- honey
- mayonnaise
- cinnamon
- salt
- apple cider
- apple cider vinegar
- black pepper
- olive oil
- Pumpkin Seed Clusters
- vegetable oil
- cinnamon
- cayenne pepper
- sugar
- pumpkin seed
- Salad
- stemilt sweetango
- tuscan kale
- goat cheese
Grilled Kale Salad with Paprika Breadcrumbs
- black pepper
- honey
- greek yogurt
- hot smoked spanish paprika
- salt
- apple
- day baguette
- crème fraîche
- lemon juice
- garlic
- tuscan kale
- radish
- olive oil
Bulgur, Tofu, and Kale Salad
- salt
- bulgur salad
- tofu
- asian pear
- tuscan kale
- mustard dressing
10-Minute Ham, White Bean and Kale Salad
- dinner roll
- salt
- toast almond
- kale
- almond
- deli meat
- olive oil
- red wine vinegar
- navy bean
- manchego cheese
- dijon mustard
- cranberry
Broccoli & Kale Salad From Ina Garten
- Broccoli & Kale Salad
- caesar salad dressing
- olive oil
- salt
- kale
- lemon juice
- italian parmesan cheese
- white bread
- egg
- broccoli
- Caesar Dressing
- salt
- anchovy
- olive oil
- italian parmesan cheese
- lemon juice
- egg yolk
- garlic
- dijon mustard
Triple Berry Kale Salad with Creamy Strawberry Poppyseed Dressing
- blackberry
- blueberry
- milk
- strawberry
- greek yogurt
- feta
- almond
- kale
- poppy seed
- sugar
- apple cider vinegar
Roasted-Chickpea and Kale Salad With Sun-Dried Tomato Vinaigrette Recipe
- salt
- cilantro
- mint
- chickpea
- garlic
- kale
- pine nut
- tomato
- cumin
- hot sauce
- paprika
- juice
- red wine vinegar
- green onion
- olive oil
Kale Salad
- cabbage
- cranberry
- pumpkin seed
- broccoli slaw
- brussels sprout
- kale
- purple cabbage
- poppy seed dressing
Tropical Kale Salad
- carrot
- mango
- bell pepper
- salad sprout
- red cabbage
- black sesame seed
- cilantro
- mint
- macadamia nut
- kale
- Coconut Curry Lime Dressing
- coconut milk
- red curry paste
- macadamia nut
- cilantro
- salt
- lime juice
- green onion
- mint
Bacon-Kale Salad with Garlic Bread
- salt
- olive oil
- kale
- green onion
- cucumber
- mayonnaise
- baguette
- grape tomato
- white wine vinegar
- garlic
- bacon
Deb's Kale Salad with Apple, Cranberries and Pecans
- dijon mustard
- granny smith apple
- apple cider vinegar
- honey
- cranberry
- pecan
- goat cheese
- olive oil
- radish
- kale
- salt
Massaged Kale Salad
- black pepper
- salt
- olive oil
- kale
- lemon
Berry Quinoa and Kale Salad
- salt
- lemon
- red grape
- red quinoa water
- blueberry
- pistachio
- blackberry
- raspberry
- strawberry
- feta
- kale
- balsamic salad dressing
Farro and Kale Salad with Goat Cheese
- farro
- sherry vinegar
- dijon mustard
- green kale
- almond
- olive oil
- cherry
- salt
- garlic
- goat cheese
Lemon Parmesan Kale Salad
- lemon juice
- olive oil
- thyme
- parmesan cheese
- bread crumb
- salt
- kale
Roasted Delicata Squash and Kale Salad With Hazelnut-Parmesan Crumble
- red wine vinegar
- thyme
- salt
- dijon mustard
- lacinato kale
- hazelnut
- black pepper
- parmesan cheese
- sage
- butter
- olive oil
- delicata squash
Kale Salad with Warm Cranberry Almond Vinaigrette
- cranberry
- kale
- shallot
- almond
- black pepper
- salt
- red wine vinegar
- honey
- olive oil
- garlic
- juice
- blue cheese
Asian Raw Kale Salad
- cilantro
- onion
- sesame seed
- carrot
- garlic
- lime
- bell pepper
- olive oil
- avocado
- agave nectar
- apple cider vinegar
- purple cabbage
- ginger
- kale
- red pepper
- salt
- totally sesame oil
Sweet and Tangy Kale Salad
- lemon zest
- pepper
- salt
- almond
- olive oil
- lemon juice
- sugar
- white wine vinegar
- apple
- garlic
- craisin
- feta crumble
- kale
Southwestern Kale Salad with Chile-Lime Vinaigrette
- pepper
- salt
- honey
- ancho chili powder
- garlic
- jalapeño
- bell pepper
- cumin
- onion
- black bean
- avocado
- kale
- lime juice
- corn
- queso fresco
- canola oil
Strawberry Kale Salad
- strawberry
- avocado
- olive oil
- salt
- pecan
- white balsamic vinegar
- black pepper
- honey
- goat cheese
- kale
- onion
- white balsamic vinaigrette
Kale Salad
- garlic
- parmesan cheese
- salt
- black pepper
- lemon juice
- olive oil
- pine nut
- kale
Strawberry Kale Salad with Nutty Granola Croutons
- fashioned oat
- fennel seed
- honey
- dijon mustard
- egg white
- honey
- pistachio
- sunflower seed
- almond
- strawberry
- salt
- olive oil
- sesame seed
- cayenne pepper
- goat cheese
- lemon juice
- radish
- tuscan kale
- salt
Autumn Kale Salad with Fennel, Honeycrisp and Goat Cheese
- maple syrup
- lemon zest
- fennel
- honeycrisp apple
- kale
- cranberry
- olive oil
- pepita
- salt
- lemon juice
- dijon mustard
- goat cheese
- black pepper several twist
Warm Garbanzo Bean and Kale Salad with Smoked Paprika and Parsley Vinaigrette
- black pepper
- orange zest
- dijon mustard
- maple syrup
- tuscan kale
- salt
- olive oil
- parsley
- garbanzo bean
- cayenne pepper
- lemon juice
- orange juice
- smoked paprika
- green onion
Autumn Kale Salad with Sweet Potatoes, Broccoli and Brown Rice
- salt
- brown rice
- red wine vinegar
- broccoli
- sweet potato
- pecan
- cranberry
- olive oil
- kale
- salt
Kale Salad with Sesame Dressing
- chow mein noodle
- chili garlic sauce
- honey
- bell pepper
- onion
- peanut butter
- rice wine vinegar
- soy sauce
- sesame oil
- sesame seed
- kale
- carrot
Chopped Kale Salad with Hot Dates
- sherry vinegar
- lacinato
- garlic
- radicchio
- smoked spanish paprika
- sheep' milk cheese
- olive oil
- medjool date
- salt
- black pepper
- lemon juice
- romaine lettuce heart
Kale Salad with Bacon and Blue Cheese
- bertolli olive oil
- dijon mustard
- batch red wine shallot vinaigrette
- shallot
- honey
- blue cheese
- cranberry
- pecan
- bertolli olive oil
- salt
- red wine vinegar
- kale
- bacon
Grilled-Kale Salad With Warm Bacon Vinaigrette Recipe
- salt
- lacinato kale
- shallot
- apple cider vinegar
- bacon
- olive oil
Chopped Kale Salad with Edamame, Carrot and Avocado
- snow pea
- ginger
- tamari
- avocado
- kale
- edamame
- carrot
- shallot
- bell pepper
- olive oil
- rice vinegar
- lime juice
- garlic
- salt
- cilantro
- thai basil
Megan's Wild Rice & Kale Salad
- cherry tomato
- rice
- garlic
- bell pepper
- kale
- water
- feta
- salt
- lemon juice
- black pepper
- olive oil
- maple syrup
- green onion
Everyday Kale Salad
- parmesan cheese
- almond
- lemon juice
- olive oil
- kale
- salt
Wilted Kale Salad with Butternut Squash, Roasted Shallots and Feta
- black pepper
- salt
- dijon mustard
- feta
- butternut squash
- kale
- balsamic vinegar
- shallot
- olive oil
Feta Fiesta Kale Salad with Avocado and Crispy Tortilla Strips
- black bean
- honey
- avocado
- kale
- cilantro
- président feta
- cumin
- pepita
- coriander
- salt
- jalapeño
- lime juice
- olive oil
- corn tortilla
Greek Kale Salad with Creamy Tahini Dressing
- chickpea
- olive oil
- tahini
- green kale
- garlic
- kalamata olife
- dijon mustard
- parmesan cheese
- oil tomato
- sunflower seed
- salt
- water
- lemon juice
- black pepper
Anything-Goes Kale Salad with Green Tahini Dressing
- grain
- garlic
- radish
- jalapeño
- honey
- cumin
- kale
- lime juice
- olive oil
- salt
- red pepper flake
- pepita
- tahini
- carrot
- cilantro
- cherry tomato
Ingredient Breakdown
Insights
Correlated with Lower Ratings
- apple cider vinegar
- tuscan kale
Correlated with Higher Ratings
- black pepper
Staple Ingredients
- salt 74%
- olive oil 65%
- kale 55%
Common Ingredients
- garlic 33%
- lemon juice 33%
- honey 23%
- black pepper 19%
- cranberry 19%
Usual Ingredients
- apple cider vinegar 17%
- dijon mustard 17%
- parmesan cheese 16%
- almond 14%
- avocado 13%
- cilantro 13%
- tuscan kale 13%
- carrot 12%
- shallot 12%
- pepita 10%
- goat cheese 9%
- maple syrup 9%
- red wine vinegar 9%
- blue cheese 7%
- cinnamon 7% See More
- ginger 7%
- green onion 7%
- lime juice 7%
- onion 7%
- pecan 7%
- radish 7%
- thyme 7%
- water 7%