As I prepared this nutrient-packed Kale Crunch Salad recipe, the fresh aroma of kale and homemade dressing filled the air. It’s a dish that nourishes the body and delights your taste buds with its perfect balance of flavors and textures.
Kale Crunch Salad Recipe
A vibrant Kale Crunch Salad recipe featuring fresh, chopped kale, colorful cherry tomatoes, shredded carrots, thinly sliced radishes, and toasted almonds in a rustic bowl, drizzled with vinaigrette dressing.
This salad offers a fresh twist on the classic kale salad. With its crunchy texture from kale and cabbage and a sweet and tangy dressing, it’s a dish that will quickly become a staple. Whether you’re looking for a light lunch, satisfying side, or versatile main dish, this Kale Crunch Salad recipe has you covered.
Table of Contents
Why This Kale Crunch Salad Will Become Your Favorite
This Kale Crunch Salad is not just healthy but also easy to make and budget-friendly. It’s packed with kale, cabbage, and almonds—simple ingredients that provide essential nutrients while delivering a satisfying crunch.
Health Benefits of Ingredients
Kale is rich in vitamins A, C, and K, and high in fiber for digestive health. Cabbage adds a refreshing crunch and boosts your vitamin C intake, while almonds provide healthy fats and protein.
Perfect for Meal Prep
This salad keeps fresh for up to 4 days, making it perfect for meal prep. Prepare it in advance and enjoy healthy meals throughout the week without extra cooking.
Budget-Friendly Option
The ingredients are affordable and available year-round, making this salad a cost-effective and nutritious addition to any meal.
Essential Ingredients for Your Kale Crunch Salad Recipe
The key to a great kale salad dressing is using fresh, healthy ingredients. Curly green kale provides a hearty base, and green cabbage adds a refreshing crunch. Roasted salted almonds bring texture, and the homemade apple cider maple vinaigrette ties it all together with sweet and tangy flavors.
Ingredients:
- Curly green kale
- Green cabbage
- Roasted salted almonds
- Apple cider vinegar
- Olive oil
- Fresh lemon juice
- Honey or maple syrup
- Dijon mustard
- Garlic powder
- Salt and pepper
For added nutrition and flavor, you can include white beans, carrots, or other veggies.
Making the Perfect Apple Cider Maple Vinaigrette
Take your kale salad to the next level with a homemade apple cider maple vinaigrette. This dressing enhances the flavor of kale, adding sweetness and tang.
Balancing Sweet and Tangy Flavors
Combine olive oil, apple cider vinegar, and maple syrup (or honey) to create a balanced vinaigrette. Add Dijon mustard for a zesty kick, and season with salt and pepper to taste.
Storage Tips for Dressing
- Store dressing in an airtight container in the fridge for up to 1 week.
- Make it ahead of time for the best flavor, and simply toss it with the salad when ready to serve.
Step-by-Step Preparation Guide
This easy kale salad takes only 10-15 minutes to prepare. Follow these simple steps:
- Remove the stems and chop the kale into small pieces.
- Thinly slice the green cabbage.
- In a small bowl, mix the vinaigrette ingredients: olive oil, apple cider vinegar, Dijon mustard, maple syrup, kosher salt, and black pepper.
- Massage the chopped kale with the dressing for 2-3 minutes to soften it.
- Add the sliced cabbage and mix.
- Top with chopped, roasted almonds for crunch.
For a quicker option, use pre-cut kale and cabbage to cut prep time to under 5 minutes.
| Ingredient | Quantity |
|---|---|
| Curly kale | 8 cups |
| Green cabbage, thinly sliced | 2 cups |
| Salted, roasted almonds, chopped | 1/3 cup |
| Extra virgin olive oil | 1/3 cup |
| Apple cider vinegar | 2 1/2 tablespoons |
| Dijon mustard | 2 teaspoons |
| Maple syrup | 2 tablespoons |
| Kosher salt | 1/4 teaspoon |
| Black pepper | 1/8 teaspoon |
Pro Tips for Working with Kale
This Massaging Kale: To make kale more tender, massage it with the dressing for 2-3 minutes. This helps break down the tough cell walls, making it easier to eat.
Selecting and Storing Fresh Kale: Choose crisp, vibrant kale and store it in a plastic bag with a damp paper towel in the fridge to keep it fresh.
“Massaging kale with the dressing makes the leaves tender and flavorful.”
Customization Options and Variations
This Kale Crunch Salad recipe is highly customizable. You can add shredded carrots, bell peppers, or red onions for extra crunch and color. For added sweetness, incorporate dried cranberries or golden raisins. To boost protein, top the salad with crispy chickpeas, grilled chicken, or salmon.
| Ingredient | Variation |
|---|---|
| Kale | Curly kale, lacinato kale, or a mix |
| Nuts and Seeds | Pecans, walnuts, pumpkin seeds, sunflower seeds |
| Dried Fruit | Cranberries, golden raisins, chopped dates |
| Protein | Crispy chickpeas, grilled chicken, baked tofu, salmon |
| Dressing | Maple syrup, tahini, balsamic vinaigrette |
Nutritional Benefits and Dietary Information
This salad is packed with vitamins and minerals. Kale and cabbage are high in vitamins C and K, while almonds add healthy salad recipes fats and protein.
| Nutrient | Amount per Serving | % Daily Value |
|---|---|---|
| Calories | 183 | – |
| Total Fat | 15g | – |
| Saturated Fat | 3g | 14% |
| Total Carbohydrates | 9g | 3% |
| Dietary Fiber | 3g | 10% |
| Total Sugars | 2g | – |
| Protein | 5g | – |
| Vitamin A | 7619IU | 152% |
| Vitamin C | 95mg | 106% |
| Calcium | 175mg | 13% |
| Iron | 1mg | 7% |
This salad is rich in nutrients, supporting overall health and making it an excellent choice for any meal.
Serving Suggestions and Pairings
Enjoy this Kale Crunch Salad as a light lunch, side dish, or main meal. It pairs well with hearty soups, sandwiches, or grilled proteins for a balanced meal.
For extra sweetness and texture, add apple slices or roasted chickpeas. It also complements dishes like vegan sloppy joes or Italian stews.
Looking for a superfood kale dish or a healthy salad recipes ? The kale crunch salad is a hit. It’s versatile and packed with nutrients, making it perfect for any meal.