Kale salad

Ingredients

• 1, juicedLemon
• 1 tbspDijon mustard
• 1, crushedGarlic clove
• 1 tbspMaple syrup
• 3 tbspOlive oil
• 200 g, stalks removedKale
• 1, slicedShallot
• 100 g, choppedBeetroot
• 30 gDried cranberries
• 3, gratedCarrots
• 30 gMixed nuts

Instructions

1. 1

   Whisk the dressing

   In a bowl, whisk together the freshly squeezed lemon juice, Dijon mustard, crushed garlic, maple syrup and olive oil.

2. 2

   Massage the kale

   Add the kale leaves and sliced shallot. Massage the dressing into the kale, then leave it to soften for 2 minutes.

3. 3

   Assemble the salad

   Add the chopped beetroot, dried cranberries, grated carrots and mixed nuts to the bowl. Toss everything to coat, then serve immediately.

What is kale salad?

Kale salad is a dish built around sturdy leafy greens, which can be served raw once softened with dressing. Kale has long been eaten in Europe, while salads made with it now take many forms across international cooking.

This version balances earthy beetroot and kale with sweet carrots and cranberries, crunchy nuts and a sharp, gently sweet dressing. Massaging the leaves helps make them easier to eat without cooking.

Nutrition and macros by portion

The nutrition label shows one serving as written: 900 calories, 20g protein, 88g carbs, 58g fat.

The olive oil and mixed nuts contribute most of the fat, while the kale, vegetables, cranberries and maple syrup provide most of the carbohydrates; kale and nuts also contribute some protein. For a more balanced plate, serve the salad with a protein-rich main such as beans, eggs or grilled chicken.

The dressing

Citrus: Fresh lemon juice brings brightness and helps balance the oil and maple syrup.

Balance: Dijon mustard and crushed garlic add savoury depth, while maple syrup rounds off the lemon's sharpness. Whisk them thoroughly with the olive oil so the dressing coats the leaves evenly.

Preparing the kale

Stalks: Remove the tough stalks before adding the leaves, as they can be fibrous and chewy when served raw.

Massage: Work the dressing into the leaves until they begin to soften, then leave them for the specified 2 minutes. The leaves should feel less rigid but still hold their shape.

A mix of textures

Sweet and earthy: Beetroot and grated carrots bring softness and a naturally sweet flavour, while dried cranberries add a chewy, tangy note.

Crunch: Mixed nuts provide contrast to the dressed leaves and grated vegetables. Add them with the other salad ingredients and toss so the dressing is distributed throughout.

Timing and serving

The recipe takes 45 minutes in total, although the hands-on method ends with serving the salad immediately after tossing. Keep the kale's 2-minute softening time in the process.

Serve it as a substantial salad on its own or alongside soup, a grain dish or a simple savoury main. The recipe gives one serving, so scale the ingredients to suit the number of people.

Choosing the ingredients

Kale: Use leaves with their stalks removed, and slice or tear especially large leaves into manageable pieces before dressing them.

Nuts: A mixed selection gives varied crunch and flavour. If using salted nuts, bear in mind that they will make the finished salad taste saltier.

Recipe notes & tips

• Remove the kale stalks thoroughly so the leaves are more pleasant to eat raw.
• Whisk the dressing until the mustard is evenly dispersed before adding the kale.
• Massage the dressing into the leaves rather than merely pouring it over the top.
• Grate the carrots just before assembling to keep their texture fresh.
• Toss the nuts through the salad shortly before serving to retain their crunch.

Variations

• Add apple: Thinly sliced apple brings extra crispness and tart sweetness.
• Change the nuts: Use one type of nut in place of the mixed selection for a simpler flavour.
• Use orange: Replace some of the lemon juice with orange juice for a softer citrus note.
• Add grains: Fold in cooked, cooled quinoa or bulgur to make the salad more substantial.
• Make it savoury: Crumble feta over the salad just before serving for a salty contrast.

Common mistakes to avoid

• Leaving the stalks in: Remove them before dressing, as they can stay tough in a raw salad.
• Skipping the massage: Work the dressing into the leaves so they soften rather than remain rigid.
• Adding the nuts too early: Toss them in near serving time to help preserve their crunch.
• Uneven dressing: Whisk the ingredients well first, then toss thoroughly to coat the kale and vegetables.
• Making it far ahead: Assemble close to serving time so the vegetables and nuts retain their best texture.

How to store

Store leftovers in an airtight container in the fridge and eat within 1 day; the dressed kale and vegetables will soften over time. This salad is best served cold and does not need reheating.

Frequently asked questions