What is Kale Crunch Salad made of?

Kale crunch salad consists primarily of fresh curly kale, thinly sliced green cabbage, and chopped roasted almonds for crunch. These ingredients are brought together with a vibrant dressing made from olive oil, apple cider vinegar, lemon juice, honey or maple syrup, dijon mustard, and seasonings. The combination creates a perfectly balanced salad with earthy, tangy, sweet, and savory notes in each bite.

What kind of kale works best for Kale Crunch Salad?

Curly green kale is ideal for kale crunch salad because its ruffled leaves hold dressing well and provide excellent texture. However, lacinato (dinosaur) kale is a great alternative with its slightly more tender leaves. Baby kale can also be used but requires less massage time and creates a more delicate salad. Red kale adds beautiful color contrast but has a similar texture to curly green kale.

How do you massage kale for Kale Crunch Salad and why?

To massage kale, drizzle the dressing over the prepared leaves and use your hands to squeeze, rub, and crush the leaves for 2-3 minutes. This process breaks down the tough cell structure, softening the kale and making it more palatable while helping it absorb the dressing flavors. Properly massaged kale will noticeably reduce in volume and transform from stiff to silky, significantly improving both texture and taste.

What other greens can you add along with kale in this salad?

While the recipe calls for green cabbage as a companion to kale, several other greens work beautifully in this salad. Try adding shredded Brussels sprouts for additional cruciferous benefits, arugula for a peppery kick, or spinach for milder flavor and additional nutrients. Radicchio provides beautiful color contrast and a slight bitterness that complements the other flavors, while romaine adds extra crunch without competing with the kale.

What dressing goes best with Kale Crunch Salad?

The ideal dressing for kale crunch salad contains acid to help break down the fibers, oil for richness, and sweetness to balance kale's natural bitterness. The recipe's combination of apple cider vinegar, lemon juice, olive oil, honey, and dijon works perfectly. Other excellent options include tahini-lemon dressing for creaminess, miso-ginger for Asian flair, or avocado-cilantro for a Southwestern twist. The key is including an acidic component to help tenderize the kale.

How long does Kale Crunch Salad last in the fridge?

Unlike most dressed salads, kale crunch salad actually improves after sitting for a few hours as the flavors meld and the kale continues to soften slightly. When stored in an airtight container in the refrigerator, it maintains its quality for up to 3 days. For optimal texture throughout storage, consider adding the almonds just before serving rather than mixing them in if you know you'll have leftovers.

Best Kale Crunch Salad: Nutritious & Delicious Recipe You'll Love

Kale Crunch Salad

Print Recipe

A crisp, refreshing salad featuring massaged kale, crunchy cabbage, and toasted almonds in a tangy-sweet dressing.

Author: Chef Rina
Prep Time: 15
Total Time: 15 minutes
Yield: 4 1x
Category: Salad
Cuisine: American

Ingredients

Scale

1 bunch raw curly green kale, washed, de-stemmed and dried
2 cups green cabbage, thinly sliced
½ cup roasted and salted almonds, roughly chopped
¼ cup extra virgin olive oil
2 Tablespoons apple cider vinegar
1 Tablespoon lemon juice
2 Tablespoons honey or maple syrup
1 teaspoon dijon mustard
½ teaspoon garlic powder
¼ teaspoon sea salt + more if needed
¼ teaspoon freshly ground black pepper + more if needed

Instructions

De-stem and chop kale, then wash thoroughly. Dry completely using a salad spinner or towels.
In a large bowl, whisk together olive oil, vinegar, lemon juice, honey, dijon, garlic powder, salt, and pepper.
Add kale and cabbage to the bowl with the dressing.
Using your hands, massage the dressing into the kale for 2-3 minutes until it softens and reduces in volume.
Add chopped almonds, toss to combine, and serve immediately.

Notes

Salad can be stored in an airtight container for up to 3 days. For best results when making ahead, add almonds just before serving. Nutrition facts are estimates and may vary based on ingredients used, portion sizes, and preparation methods.

Nutrition

Serving Size: 4
Calories: 245kcal
Sugar: 8g
Sodium: 180mg
Fat: 19g
Saturated Fat: 2g
Carbohydrates: 16g
Fiber: 4g
Protein: 6g

Keywords: kale salad, healthy salad, crunchy kale salad, massaged kale, vegan salad option

Find it online: https://www.joyliciousrecipes.com/kale-crunch-salad-recipe/