Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
Harvest Kale Salad

Harvest Kale Salad

Harvest Kale Salad is a vibrant, nutrient-packed salad combining tender kale leaves with fresh fruits, crunchy nuts or seeds, sharp cheese, and a zesty lemon-based dressing. This easy-to-prepare dish offers a perfect balance of flavors, textures, and essential vitamins to keep you energized and refreshed, ideal for a light lunch or revitalizing snack.

  • Total Time: 20 minutes
  • Yield: 4 servings 1x

Ingredients

Scale

Main Ingredients

  • 4 cups fresh kale leaves, washed and tender (stems removed)
  • 1/2 cup walnuts, almonds, or pumpkin seeds, lightly toasted
  • 1 medium apple or pear, thinly sliced
  • 1/4 cup crumbled feta or goat cheese
  • 1/2 cup cherry tomatoes, halved
  • 1/2 cup shredded carrots
  • 1/2 cup sliced cucumbers

Dressing

  • 3 tablespoons extra-virgin olive oil
  • 2 tablespoons fresh lemon juice
  • 1 teaspoon honey
  • 1 teaspoon Dijon mustard
  • Salt and freshly ground black pepper, to taste

Instructions

  1. Prepare the Kale: Wash kale thoroughly and remove thick stems. Chop or tear leaves into bite-sized pieces. Massage gently with a pinch of salt and a splash of olive oil until tender and softened, enhancing flavor and texture.
  2. Chop and Prepare Additional Ingredients: Thinly slice fruit for sweet bursts in every bite. Chop extra vegetables into small, uniform pieces. Crumble the cheese and lightly toast nuts or seeds to enhance crunch and aroma.
  3. Make the Dressing: In a small bowl, whisk together extra-virgin olive oil, fresh lemon juice, honey, Dijon mustard, salt, and pepper until smooth and emulsified, creating a tangy vinaigrette that complements the kale’s earthiness.
  4. Combine and Toss: Place all prepared ingredients in a large bowl. Pour the dressing over them, and toss well to coat every leaf and piece. Let the salad rest for about 10 minutes to allow flavors to meld beautifully.

Notes

  • Massage the kale to make leaves tender and easier to digest.
  • Use fresh produce for the best flavor and nutrient retention.
  • Lightly toast nuts to bring out their natural oils and flavor.
  • Adjust sweetness or acidity in the dressing to suit your taste.
  • Let the salad rest after tossing for flavors to blend and kale to soften.
  • Author: Lina
  • Prep Time: 15 minutes
  • Cook Time: 5 minutes
  • Category: Appetizers
  • Method: No Cooking
  • Cuisine: American
  • Diet: Gluten Free

Nutrition

  • Serving Size: 1 cup
  • Calories: 220
  • Sugar: 8g
  • Sodium: 180mg
  • Fat: 16g
  • Saturated Fat: 3g
  • Unsaturated Fat: 11g
  • Trans Fat: 0g
  • Carbohydrates: 12g
  • Fiber: 4g
  • Protein: 5g
  • Cholesterol: 12mg

Keywords: kale salad, healthy salad, nutrient-packed salad, vegan option, energizing salad, light lunch, gluten free salad