Kale Salad

Ingredients

• 60 ml (¼ cup)olive oil
• 30 ml (2 tablespoons)fresh lemon juice
• 30 ml (2 tablespoons)red wine vinegar
• 15 ml (1 tablespoon)Dijon mustard
• 5–10 ml (1–2 teaspoons)honey, to taste
• 1.25 ml (¼ teaspoon)salt
• 1.25 ml (¼ teaspoon)ground black pepper
• 2 bunches, choppedkale
• 50 g (½ cup)grated Parmesan cheese
• 50 g (⅓ cup)sunflower seeds or pumpkin seeds
• 35 g (⅓ cup)sliced almonds
• 40 g (⅓ cup)dried cranberries
• 2–4 tablespoons, finely diced, to tastered onion

Instructions

1. 1

   Whisk the dressing

   Combine the olive oil, lemon juice, red wine vinegar, Dijon mustard, honey, salt and black pepper in a small bowl. Whisk until smooth.

2. 2

   Build the salad

   Put the chopped kale, Parmesan, seeds, almonds, dried cranberries and red onion in a large bowl. Leave out the dressing for now.

3. 3

   Dress and toss

   Pour half the dressing over the salad and toss to coat. Taste, then add more dressing to suit your preference.

What is kale salad?

Kale salad is a fresh salad built around leafy kale, a green that holds its shape better than more delicate lettuce. This American-style version balances the leaves with Parmesan, crunchy seeds and almonds, tart cranberries and a sharp, lemony dressing.

The combination works because the dressing’s acidity cuts through the oil and cheese, while the cranberries add a sweet contrast. It comes together in about 15 minutes, with no cooking required.

Nutrition and macros by portion

The nutrition label shows one serving as written: 348 calories, 10g protein, 19g carbs, 28g fat.

Most of the carbohydrates come from the kale, cranberries and honey, while olive oil, almonds and seeds contribute much of the fat. Kale, Parmesan, seeds and almonds provide protein. Pair a serving with a protein-rich main or some beans to make the plate more filling.

Choosing the ingredients

Kale: Remove any particularly tough stems and chop the leaves into bite-sized pieces so they are easier to eat. Two bunches can vary in size, so use a bowl large enough to toss everything comfortably.

Crunch and sweetness: Sunflower or pumpkin seeds, sliced almonds and dried cranberries provide varied textures. Red onion adds a sharper note; start with the smaller amount if you prefer a milder flavour.

Making the dressing

Balance: Lemon juice and red wine vinegar give the dressing its tang, while honey softens the sharpness. Begin with 1 teaspoon of honey and add more if you like a sweeter finish.

Emulsifying: Whisk the mustard into the oil and acids until the dressing looks smooth. If it separates while the salad is being assembled, give it another quick whisk.

Getting the texture right

Tossing: Add only half the dressing at first, then toss thoroughly so it reaches the leaves and other ingredients. Taste before adding more; the salad should be coated, not swimming in dressing.

Kale: Chopped leaves give you a mix of tender pieces and a satisfying leafy bite. If the leaves seem especially firm, toss them well with the initial dressing before deciding whether they need more.

Timing and serving

Assembly: The recipe takes about 15 minutes from mixing the dressing to tossing the salad. For the best crunch, add the dressing close to serving time.

Pairings: Serve it alongside a soup, a sandwich or a simple main course. For a more substantial plate, add a cooked protein such as chicken, beans or chickpeas.

Adjusting the flavour

Tangier: Use the full amount of lemon juice and vinegar, then taste before adding all the dressing. The Parmesan and cranberries also contribute salty and sweet flavours, so adjust honey and seasoning gradually.

Milder: Use less red onion and begin with the smaller honey measure. Keep any extra dressing aside so each person can add more at the table.

Recipe notes & tips

• Use a large bowl so the kale and toppings are easy to toss evenly.
• Chop the kale into bite-sized pieces for a more comfortable texture.
• Whisk the dressing again if the oil separates before serving.
• Add the dressing gradually so you can control how heavily the leaves are coated.
• Start with less red onion and honey, then adjust after tasting.

Variations

• Swap the seeds: Use pumpkin seeds instead of sunflower seeds for a different crunch.
• Change the nuts: Replace sliced almonds with another sliced or chopped nut you enjoy.
• Add beans: Toss in drained chickpeas or white beans for a heartier salad.
• Use a different cheese: Try a firm, salty cheese in place of Parmesan.
• Make it fruitier: Add fresh apple slices for extra crispness and sweetness.

Common mistakes to avoid

• Adding all the dressing at once: Start with half, toss and add more only after tasting.
• Leaving the kale in large pieces: Chop it into bite-sized pieces so it mixes and serves easily.
• Skipping a taste check: The dressing can be adjusted with more honey, salt or pepper before serving.
• Using too much onion: Begin with the smaller amount and add more to suit your preference.
• Tossing in a small bowl: Use a large bowl to distribute the dressing and toppings without spilling.

How to store

Keep the salad refrigerated for up to 3 days, as the recipe recommends. For the best crunch, store any leftover dressing separately and toss it with the salad shortly before serving.

Frequently asked questions