Easy Kale Salad
Easy homemade kale salad with lemon vinaigrette, seeds, and fresh vegetables. Healthy, gluten-free, and vegetarian recipe ready in 15 minutes.
Ingredients
- 8 cups fresh lacinato kale, roughly chopped
- 2 tablespoons extra-virgin olive oil
- 1 teaspoon sea salt
- 1 medium red bell pepper, thinly sliced
- 1 cup shredded purple cabbage
- 1 large English cucumber, diced
- 1/2 cup raw sunflower seeds
- 1/3 cup dried cranberries
- 1/4 cup raw pumpkin seeds
- 3 tablespoons fresh lemon juice
- 2 tablespoons Dijon mustard
- 1 tablespoon raw honey
- 2 cloves garlic, minced very fine
- 1/4 teaspoon black pepper
- 1 avocado, sliced
- 1/2 cup crumbled feta cheese
- 2 tablespoons apple cider vinegar
- 1/4 teaspoon red pepper flakes
Instructions
- 1
Place the chopped kale into a large mixing bowl and sprinkle with sea salt.
- 2
Drizzle the extra-virgin olive oil over the kale and massage vigorously with your hands for 2-3 minutes until the leaves become noticeably tender and darken slightly.
- 3
Whisk together the lemon juice, apple cider vinegar, Dijon mustard, minced garlic, honey, black pepper, and red pepper flakes in a small bowl until emulsified.
- 4
Pour the vinaigrette dressing over the massaged kale and toss thoroughly to ensure every leaf is coated with the bright dressing.
- 5
Add the sliced red bell pepper, shredded purple cabbage, diced cucumber, sunflower seeds, and pumpkin seeds to the kale mixture.
- 6
Toss all ingredients together gently with your hands or two large spoons for about one minute, combining everything evenly throughout the salad.
- 7
Divide the kale salad among four serving bowls or plates, distributing the vegetables and seeds equally.
- 8
Top each portion with sliced avocado and crumbled feta cheese just before serving to prevent the avocado from browning.
- 9
Taste the salad and adjust the seasoning with additional salt, pepper, or lemon juice if needed to suit your preference.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| feta cheese | chickpeas or hemp seeds | Provides plant-based protein and eliminates dairy for vegan diets while maintaining the protein content |
| dried cranberries | fresh blueberries or pomegranate seeds | Reduces added sugar content and provides fresh fruit enzymes for better digestion and gut health |
| honey in dressing | pure maple syrup or date paste | Offers different micronutrient profiles and lower glycemic impact while maintaining natural sweetness |
| sunflower and pumpkin seeds mixed | walnuts and ground flaxseeds | Increases omega-3 fatty acids and improves anti-inflammatory markers significantly |
| extra-virgin olive oil in massage | avocado oil or walnut oil | Provides different polyphenol profiles and may improve bioavailability of fat-soluble vitamins |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 4)
| Calories | 355 |
| Total Fat | 24g |
| Saturated Fat | 3g |
| Cholesterol | 0mg |
| Sodium | 385mg |
| Carbohydrates | 28g |
| Fiber | 9g |
| Sugar | 8g |
| Protein | 13g |
This recipe was extracted from the original video source using AI. Nutritional information is estimated and may vary. Not a substitute for professional dietary advice. As an Amazon Associate, AlmostChefs earns from qualifying purchases. Product links are affiliate links — they cost you nothing extra but help support the site. Read full disclaimer
