Experience a burst of flavors with this easy kale salad featuring a fresh lemon dressing. The combination of tender kale, crunchy broccoli, and a medley of nuts and dried fruits creates a delightful and nutritious dish perfect for any meal.
Photos of Easy Kale Salad with Fresh Lemon Dressing Recipe
While most ingredients in this recipe are commonly found, you may need to look for dijon mustard and red wine vinegar if they are not staples in your pantry. These add a unique tanginess to the dressing. Also, ensure you have sunflower seeds and cranberries, which might be located in the baking or snack aisle.
Ingredients for Easy Kale Salad with Fresh Lemon Dressing
kale: A hearty, nutrient-dense leafy green that forms the base of the salad.
olive oil: Used both for massaging the kale and in the lemon dressing.
salt: Enhances the flavors of the salad and dressing.
broccoli: Adds crunch and additional nutrients.
almonds: Provides a satisfying crunch and nutty flavor.
cheese: Adds a creamy, savory element to the salad.
carrots: Contributes natural sweetness and vibrant color.
red onion: Adds a sharp, tangy flavor.
sunflower seeds: Offer a delightful crunch and nuttiness.
cranberries: Introduce a sweet-tart flavor that complements the other ingredients.
lemon juice: Provides freshness and acidity in the dressing.
red wine vinegar: Adds tanginess to the dressing.
dijon mustard: Gives the dressing a subtle, sharp edge.
garlic: Infuses the dressing with aromatic flavor.
dried oregano: Adds a hint of earthiness to the dressing.
black pepper: Provides a mild heat that balances the dressing.
honey: Adds sweetness to balance the acidity of the dressing.
One reader, Buddie Manson says:
This easy kale salad with fresh lemon dressing is a game-changer! The flavors are vibrant and refreshing, and the mix of textures from the almonds, cranberries, and sunflower seeds is delightful. Perfect for a quick, healthy meal. Highly recommend!
Essential Techniques for Making Kale Salad
How to massage kale: Massaging kale involves rubbing the leaves with your fingers along with a little olive oil and a pinch of salt until the leaves begin to darken and tenderize. This process helps to break down the tough fibers, making the kale more palatable and easier to digest.
How to emulsify dressing: Emulsifying dressing means combining ingredients like olive oil, lemon juice, red wine vinegar, dijon mustard, garlic, oregano, salt, black pepper, and honey in a lidded mason jar and shaking well until the mixture becomes a uniform, cohesive liquid. This ensures that the oil and vinegar do not separate and the dressing has a smooth consistency.
How To Make Easy Kale Salad with Fresh Lemon Dressing
Take a bite of this crunchy kale salad for your next lunch meal! It comes with a mix of veggies and drizzled with a sour lemon dressing for full dish.
Serves:
Ingredients
- 5cupskale,chopped
- 2tspolive oil
- ⅛tspsalt
- 2cupsbroccoli,chopped
- ½cupalmonds,sliced
- ½cupcheese,like cheddar or feta, optional
- ½cupcarrots,shredded
- ¼cupred onion,diced
- ¼cupsunflower seeds
- ¼cupcranberries
For Lemon Dressing:
- ¼cupolive oil
- 2tbspfresh lemon juice
- 2tbspred wine vinegar
- 1tbspdijon mustard
- 1garlic clove,minced
- ½tspdried oregano
- ¼tspsalt
- ⅛tspground black pepper
- 1tsphoney,or sugar, adjust and add to taste
Instructions
Lemon Dressing:
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Combining the olive oil, lemon juice, red wine vinegar, dijon mustard, garlic, oregano, salt, black pepper, and honey, in a lidded mason jar.
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Shake well to emulsify.
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Dip a kale leaf in the dressing, then adjust the honey, salt, and pepper to taste.
Kale Salad:
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Massage the chopped kale with a little olive oil and a pinch of salt.
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Rub with fingers until leaves begin to darken and tenderize.
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In a large bowl, combine the massaged kale, broccoli, almonds, cheese, carrots, onion, sunflower seeds, cranberries.
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Shake the dressing once more, then pour about ⅓ of the dressing over the salad.
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Toss to coat.
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Serve, and enjoy!
Nutrition
- Calories: 377.62kcal
- Fat: 32.30g
- Saturated Fat: 6.24g
- Trans Fat: 0.20g
- Monounsaturated Fat: 19.16g
- Polyunsaturated Fat: 4.91g
- Carbohydrates: 15.26g
- Fiber: 5.57g
- Sugar: 5.24g
- Protein: 11.01g
- Cholesterol: 16.83mg
- Sodium: 400.69mg
- Calcium: 228.39mg
- Potassium: 496.66mg
- Iron: 1.82mg
- Vitamin A: 285.45µg
- Vitamin C: 70.43mg
Pro Tip for Massaging Kale
When massaging kale, use a small amount of olive oil and a pinch of salt. This process helps to break down the tough fibers, making the kale more tender and easier to eat. Massage for about 2-3 minutes until the leaves darken and soften.
Time-Saving Tips for Preparing Kale Salad
Pre-wash and chop: Wash and chop kale, broccoli, and carrots in advance. Store them in airtight containers in the fridge.
Use pre-sliced ingredients: Buy pre-sliced almonds, cheese, and red onion to save chopping time.
Make dressing ahead: Prepare the lemon dressing a day before and store it in the fridge. Shake well before using.
One-bowl method: Combine all salad ingredients in one large bowl to minimize cleanup.
Massage kale efficiently: Massage kale directly in the serving bowl to save on extra dishes.
Substitute Ingredients For Easy Kale Salad with Fresh Lemon Dressing Recipe
kale - Substitute with spinach: Spinach has a similar texture and nutritional profile, making it a great alternative.
olive oil - Substitute with avocado oil: Avocado oil has a similar healthy fat content and a mild flavor that works well in dressings.
salt - Substitute with soy sauce: Soy sauce adds a salty flavor along with a bit of umami, enhancing the overall taste.
broccoli - Substitute with cauliflower: Cauliflower has a similar texture and can be used raw or lightly cooked in salads.
almonds - Substitute with walnuts: Walnuts provide a similar crunch and are also rich in healthy fats.
cheese - Substitute with feta: Feta cheese adds a tangy flavor and crumbly texture that complements the salad well.
carrots - Substitute with bell peppers: Bell peppers add a sweet crunch and vibrant color to the salad.
red onion - Substitute with shallots: Shallots have a milder flavor and can be used raw in salads without overpowering other ingredients.
sunflower seeds - Substitute with pumpkin seeds: Pumpkin seeds offer a similar crunch and are also packed with nutrients.
cranberries - Substitute with raisins: Raisins provide a similar sweetness and chewy texture, making them a good alternative.
olive oil - Substitute with grapeseed oil: Grapeseed oil has a neutral flavor and works well in dressings.
fresh lemon juice - Substitute with lime juice: Lime juice offers a similar acidity and fresh citrus flavor.
red wine vinegar - Substitute with apple cider vinegar: Apple cider vinegar has a similar tangy flavor and health benefits.
dijon mustard - Substitute with whole grain mustard: Whole grain mustard provides a similar tangy flavor with a bit more texture.
garlic clove - Substitute with garlic powder: Garlic powder offers a similar flavor and is easier to mix into dressings.
dried oregano - Substitute with dried basil: Dried basil provides a similar herbaceous flavor that complements the dressing.
salt - Substitute with sea salt: Sea salt has a similar flavor but can offer a slightly different texture.
ground black pepper - Substitute with white pepper: White pepper provides a similar heat without altering the color of the dressing.
honey - Substitute with maple syrup: Maple syrup offers a similar sweetness and can be used as a natural sweetener.
Presentation Tips for a Beautiful Kale Salad
Use a large, shallow bowl: Choose a wide, shallow bowl to allow the vibrant colors and textures of the kale salad to be showcased beautifully.
Layer the ingredients: Start with a base of the massaged kale, then artfully arrange the broccoli, carrots, and red onion in sections to create a visually appealing pattern.
Add a crunch element: Sprinkle the almonds and sunflower seeds over the top for added texture and visual interest.
Incorporate color contrast: Dot the salad with cranberries to provide a pop of color and a hint of sweetness.
Finish with cheese: Crumble or shave the cheese over the salad for a touch of creaminess and sophistication.
Dress with precision: Drizzle the lemon dressing lightly over the salad, ensuring even coverage without overwhelming the ingredients.
Garnish elegantly: Add a few whole almonds and a twist of lemon zest on top for a final touch of elegance.
Serve immediately: Present the salad promptly to maintain the freshness and crispness of the ingredients.
Essential Kitchen Tools for Making Kale Salad
Mason jar: A lidded jar used to combine and shake the ingredients for the lemon dressing to emulsify them properly.
Garlic press: A tool to crush the garlic clove efficiently, ensuring it blends well into the dressing.
Measuring spoons: Essential for accurately measuring the olive oil, lemon juice, red wine vinegar, dijon mustard, oregano, salt, black pepper, and honey.
Measuring cups: Used to measure the kale, broccoli, almonds, cheese, carrots, red onion, sunflower seeds, and cranberries.
Large mixing bowl: A bowl to combine the massaged kale with the other salad ingredients.
Salad tongs: Useful for tossing the salad to ensure the dressing coats all the ingredients evenly.
Chef's knife: A sharp knife for chopping the kale, broccoli, carrots, and red onion.
Cutting board: A surface to safely chop the vegetables and other ingredients.
Small bowl: Handy for massaging the kale with olive oil and salt before combining it with the other ingredients.
Whisk: An alternative to shaking the mason jar, useful for mixing the dressing ingredients if preferred.
Serving bowl: A bowl to present the salad once it is fully prepared and dressed.
Storing and Freezing Kale Salad
- To store leftover kale salad, place it in an airtight container in the refrigerator for up to 3-4 days. However, keep in mind that the kale may become slightly wilted and the other vegetables may lose some of their crunch over time.
- It's best to store the lemon dressing separately in a sealed jar or container in the refrigerator. This will prevent the salad from becoming soggy and will allow you to dress the salad right before serving.
- If you want to prepare the salad in advance, you can massage the kale and store it in an airtight container in the refrigerator for up to 2 days. Then, when you're ready to serve, simply add the remaining ingredients and the dressing.
- While it's not ideal to freeze this salad as a whole, you can freeze the massaged kale separately for up to 2 months. To do this, place the massaged kale in a freezer-safe bag, remove as much air as possible, and store it in the freezer. When you're ready to use it, thaw the kale in the refrigerator overnight and then add the remaining ingredients and dressing.
- If you have leftover lemon dressing, you can store it in a sealed jar or container in the refrigerator for up to 1 week. Give it a good shake before using it again, as the ingredients may separate over time.
Interesting Facts About Kale
markdown Massaging kale with olive oil and salt helps to break down its tough fibers, making it more tender and easier to digest. This technique also enhances the flavor of the kale, making it a more enjoyable base for the salad.
Is Making Kale Salad at Home Cost-Effective?
This kale salad with fresh lemon dressing is quite cost-effective for a household. The primary ingredients like kale, broccoli, and carrots are affordable and readily available. The use of olive oil, almonds, and cheese adds a bit to the cost but also enhances the nutritional value. The homemade lemon dressing is both economical and flavorful. Overall, this recipe scores an 8 out of 10 in terms of cost-effectiveness. The approximate cost for a household of 4 people is around $12-$15 USD.
Is This Kale Salad Healthy or Unhealthy?
This kale salad recipe is quite healthy overall. Here's why:
- Kale is a nutrient-dense leafy green, packed with vitamins A, C, and K, as well as fiber and antioxidants
- Broccoli is another nutritional powerhouse, providing additional vitamins, minerals, and fiber
- Almonds and sunflower seeds offer healthy fats, protein, and vitamin E
- Carrots and red onion add more fiber, vitamins, and minerals to the mix
- The lemon dressing uses heart-healthy olive oil and includes garlic, which has potential health benefits
However, there are a few areas where the recipe could be improved:
- The cheese may add saturated fat and calories, depending on the type and amount used
- Cranberries, while offering some nutritional benefits, also contain added sugar
To make this salad even healthier, consider the following suggestions:
- Opt for a low-fat cheese or reduce the amount used
- Replace the cranberries with fresh berries, such as strawberries or raspberries, for natural sweetness without added sugar
- Add a lean protein source, like grilled chicken or chickpeas, to make the salad more filling and balanced
- Experiment with different types of kale, such as lacinato or red kale, to vary the texture and flavor
- Toast the almonds and sunflower seeds lightly to enhance their flavor without adding extra fat
Editor's Opinion on This Kale Salad Recipe
This kale salad recipe is a delightful blend of textures and flavors. The massaged kale provides a tender base, while the broccoli, almonds, and sunflower seeds add a satisfying crunch. The cranberries offer a touch of sweetness that balances the savory elements. The fresh lemon dressing, with its bright acidity and hint of honey, ties everything together beautifully. Adjusting the seasoning to taste ensures a perfectly balanced dish. Overall, it's a nutritious and flavorful salad that's both easy to prepare and impressive to serve.
Enhance Your Easy Kale Salad with Fresh Lemon Dressing Recipe with These Unique Side Dishes:
Similar Salad Recipes to Try
Why trust this Easy Kale Salad with Fresh Lemon Dressing Recipe:
This recipe is a perfect blend of fresh ingredients and nutritious elements. The lemon dressing adds a zesty kick, while the massaged kale ensures a tender texture. With the addition of broccoli, almonds, and cranberries, this salad is both flavorful and healthy. The step-by-step instructions make it easy to follow, ensuring a delightful dish every time. Trust this recipe for a wholesome and delicious meal.
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