Simple Kale Salad with Lemon Vinaigrette
A refreshing and light vegan kale salad tossed in a zesty lemon vinaigrette. Perfect as a quick, healthy side dish, this recipe comes together in minutes and is packed with nutrients.
For 4 servings
4 steps.
- 1
Step 1
- a.Prepare the kale
- b.Wash the kale leaves thoroughly and pat them dry.
- c.Remove the tough center ribs from each leaf and discard.
- d.Stack the leaves, roll them up tightly, and slice them into thin ribbons. Place the chopped kale in a large bowl.
- 2
Step 2
- a.Make the lemon vinaigrette
- b.In a small bowl or jar, combine the extra virgin olive oil, fresh lemon juice, Dijon mustard, and maple syrup.
- c.Add the salt and black pepper.
- d.Whisk vigorously until the dressing is well combined and slightly creamy.
- 3
Step 3
- a.Massage the kale
- b.Pour about three-quarters of the vinaigrette over the chopped kale.
- c.Using your clean hands, gently massage the dressing into the kale for 1-2 minutes.
- d.Continue until the leaves become darker in color, slightly wilted, and tender to the touch. This step is crucial for breaking down the tough fibers.
- 4
Step 4
- a.Finish and serve
- b.Add the raw sunflower seeds to the bowl.
- c.Toss everything together to combine.
- d.Taste and add the remaining dressing if desired. Serve immediately.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Don't skip the massage! Massaging the kale with the dressing is key to making it tender and less bitter.
- 2For the best flavor, let the dressed salad sit for 10-15 minutes at room temperature before serving. This allows the kale to soften further.
- 3Use Lacinato (or Dinosaur) kale for a slightly sweeter, more tender result compared to curly kale.
- 4Store leftover salad in an airtight container in the refrigerator for up to 2 days. Unlike other salads, kale holds up well.
Adapt it for your goals.
High protein
Add 1/2 cup of cooked chickpeas or edamame per serving for a substantial protein boost.
ketoKeto
Omit the maple syrup entirely. Ensure your Dijon mustard is sugar-free to keep it keto-friendly.
kid friendlyKid friendly
Use baby kale, which is naturally more tender. Add 1 tablespoon of dried cranberries or chopped apple for a touch of sweetness.
quickQuick
Save time by using a bag of pre-washed and pre-chopped kale from the grocery store.
Why this is on our healthy list.
Rich in Vitamin K
Kale is one of the best sources of Vitamin K, an essential nutrient for blood clotting and bone health.
Excellent Source of Vitamin C
With more Vitamin C than an orange, kale helps support a healthy immune system and skin health.
Loaded with Antioxidants
Kale contains powerful antioxidants like quercetin and kaempferol, which help protect your body from damage by free radicals.
Frequently asked questions
Yes, this kale salad is very healthy. Kale is a nutrient-dense superfood packed with vitamins K, A, and C, as well as antioxidants. The lemon vinaigrette uses healthy fats from olive oil and avoids processed ingredients.