Kale Salad Recipe - Allrecipes.com
Kale Salad Recipe
  • READY IN 10 mins

Kale Salad

Recipe by  

"Delicious kale salad pairs well with just about everything!"

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Ingredients Edit and Save

Original recipe makes 4 servings Change Servings
  • PREP

    10 mins

    10 mins


  1. Whisk lemon juice, canola oil, olive oil, sugar, salt, and black pepper in a large bowl. Add kale, tomato, sunflower seeds, and cranberries; toss to combine.
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Reviews More Reviews

Most Helpful Positive Review
Aug 12, 2012

Simple salad with simple ingredients. I was looking specifically for a salad using kale for nutritional and preferrential reasons and this one fit nicely. Bite size pieces are certainly necessary with this type of lettuce because kale has so much substance. Flavor seemed mile to me but the ruffle of the leaves and the firmness of it all certainly created a salad that made you recognize this was roughage. I think this would be just as tasty served like a spinach salad with strawberries and almonds or a chinese chicken salad and just substituting the kale.

Most Helpful Critical Review
Apr 01, 2015

I am thrilled that I tried this recipe and that I read every review. It is critical to massage the kale. To do this, remove the stems, put a little olive oil on your hands, and knead the kale like you would bread for about 5 minutes, or until it is a dark rich green. It's amazing how this changed the flavor. I tried the dressing, reducing the lemon as suggested to 1/4 of a cup, but this was still to tangy for my taste buds, so I ended up not using it at all. I made the dressing I make for spinach and strawberry salad, and it was great! My 14 year old loved it as well. I will definitely massage my kale in the future!

Jul 07, 2012

I liked the simplicity of the ingredients; the flavor of the kale is not hidden, but nicely balanced with the rest. I added some toasted sesame seeds instead of sunflower seeds. I also found it a touch too salty, so next time, I would reduce the amount. Drizzled in a bit more olive oil at the end.

Jun 07, 2012

I liked this salad quite well and am looking for recipes to use my newly grown curly leafed kale. Only a couple of changes. I used all extra virgin olive oil and agave nectar instead of sugar. I think some herbs like dill or basil might make it nicer.

Jun 04, 2013

Just a suggestion for those who have said they blanch the kale. If you want to keep the nutrients and keep it a 'raw' salad, you can, 'massage' the kale for 2-3 minutes (google; massaged kale salad). This squeezing technique breaks down the toughness and bitterness, making it much more soft and palatable. Enjoy!

Aug 13, 2012

Great way to eat Kale. Blanched kale then tossed it in dressing, sunflower seeds and cranberries and put it in the fridge all day (could even go overnight) then at the last minute added tomatoes and some chopped basil. Nice balance of sweet and sour.

Aug 01, 2012

i give 5 stars to this recipe, because i pre-cooked the Kale to make it little soft.

Apr 22, 2013

This is a tasty salad. Love the tangy sweetness of cranberries and the crunch of sunflower seeds! I blanched the kale for 30 seconds, put it in cold water to stop the cooking process, and then took off the stems and made it bite size. I used several grape tomatoes instead of one large one, because they have better flavor this time of year. I did not need the entire amount of dressing, only using about half. Thanks for the idea. I'm always on the lookout for another way to use kale.


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  • Calories
  • 182 kcal
  • 9%
  • Carbohydrates
  • 29.1 g
  • 9%
  • Cholesterol
  • 0 mg
  • 0%
  • Fat
  • 7.8 g
  • 12%
  • Fiber
  • 3.7 g
  • 15%
  • Protein
  • 4.2 g
  • 8%
  • Sodium
  • 342 mg
  • 14%

* Percent Daily Values are based on a 2,000 calorie diet.

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