Skip to main content

Kale Salad

A simple sweet and savory salad that is a great make-ahead meal.
Wooden bowl holding a large Kale Salad.
Prep time: 15 minutes
Chill time: 1 hour
Makes: 10 cups
Nutrition Facts: View label

Ingredients

8 cups chopped kale (about 1 large bunch)
1 can (15 ounces) fruit in 100% juice, drained and juice reserved (any type)
½ cup 100% fruit juice, reserved from canned fruit
1 Tablespoon vegetable oil
¼ teaspoon each salt and black pepper
¼ cup unsalted sunflower seed kernels (optional)

Directions

  1. Wash hands with soap and water.
  2. Rinse fresh vegetables under running water before preparing.

  3. Place kale in a large bowl. Chop fruit if pieces are large and add to the kale.
  4. In a small bowl, combine fruit juice, oil, salt, pepper and sunflower seed kernels, if desired. Mix well.
  5. Add dressing to the kale and fruit and stir to combine. Cover and refrigerate for at least 1 hour before serving.
  6. Refrigerate leftovers within 2 hours.

Notes

  • To soften the kale and improve the flavor, rub the torn leaves together until the kale becomes dark green and fragrant, about 3 to 5 minutes, OR prepare the salad a day ahead and refrigerate.

Comments

Great way to use kale fresh from the garden and love the note about softening it!  Today I was able to taste this salad along with tons of elementary students at a school lunch tasting table.  Yummy and it looked great too!

The mandarin oranges I had in my pantry were packed in light syrup. I drained the oranges and discarded the syrup. To make the dressing, I used 100% OJ from concentrate instead.  The grocery store where I usually shop does not carry a full line of canned fruit in 100% juice, so using the breakfast juice is a good option.  I also felt the dressing needed a little tartness, so I added a teaspoon of apple cider vinegar.

I love making kale salads. This is a great base recipe. I would also suggest a variety of vegetables that go great with this salad like roasted butternut squash, or sweet potatoes, avocado, dried fruit, and other types of seeds and nuts. The honey mustard dressing is great on kale salad too. The sweetness of the honey helps "mask" the bitterness of the kale leaves. I also love this recipe because you can make ahead and serve all week for dinner or lunches. The leaves don't get wilted even when you add the dressing. 

You might also like...

Recipes A to Z (without photos)

Dry-Roasted Garbanzo Beans
Bowl filled to the brim with baked and seasoned garbanzo beans.

Dry-Roasted Garbanzo Beans

Tasty and flavorful snack idea of crispy beans with lots of spices.
Prepare:
10 minutes
Cook:
30 minutes
Makes:
4 cups
Squash Blossom Quesadilla
Plate of corn tortillas folded over cheese and squash blossom filling with salsa.

Squash Blossom Quesadilla

Tortillas filled with tender sauteed squash blossoms and creamy cheese. Customize by adding salsa, peppers, cilantro, or epazote.
Prepare:
10 minutes
Cook:
15 minutes
Makes:
6 quesadillas
Kiwi Salsa
Platter of chopped kiwi with dressing.

Kiwi Salsa

Sweet kiwi, fresh jalapeño, and tangy lime make this the perfect salsa for topping fish.
Prepare:
15 minutes
Makes:
1 cup
Breakfast Banana Split
A bowl with halved banana is topped with yogurt, pineapple chunks and a sprinkle of granola.

Breakfast Banana Split

This kid-approved recipe is a fun breakfast idea topped with pineapple and honey!
Prepare:
5 minutes
Makes:
2 Banana Splits
Watermelon Salsa
Bowl of watermelon cubes with cilantro dressing.

Watermelon Salsa

A unique take on salsa, this fresh snack is sweet, tangy and fresh.
Prepare:
15 minutes
Makes:
2 cups
Black-Eyed Pea Salad
Bowl of Black-Eyed Pea Salad

Black-Eyed Pea Salad

You’ll love the fresh flavors, textures and versatility of this salad that features black-eyed peas.
Prepare:
20 minutes
Makes:
6 cups
Was this page helpful to you?
CAPTCHA
This question is for testing whether or not you are a human visitor and to prevent automated spam submissions.