Marinated Kale Salad

Whenever I think of fresh, vibrant flavors, the first thing that comes to my mind is Marinated Kale Salad. I remember the first time I tried this dish at a local farmer’s market, bursting with color and health. The taste was so refreshing, and I knew right away I had to recreate it at home. Each ingredient has a unique story to tell, from the earthy kale to the zesty lemon juice. It’s become a staple in my meal-prepping routine because it’s not just a salad; it’s a celebration of greens!

The beauty of Marinated Kale Salad is its versatility. It’s perfect for lunch on a sunny afternoon or as a side at dinner gatherings. I often whip it up when I have guests over because it’s a crowd-pleaser. The simple preparation allows the ingredients to shine, and the dressing adds just the right amount of tang. I think it goes so well with grilled chicken or fish, but it’s perfectly satisfying on its own too.

Plus, marinating the kale makes it tender while allowing the flavors to meld beautifully. I love knowing I’m getting all the great nutrients from the kale and other fresh ingredients. This salad is not only delicious but also packed with vitamins, and I feel good serving it to my family. Whether you’re looking for a quick lunch or a side for dinner, this Marinated Kale Salad is sure to become one of your favorites.

Ingredients for Marinated Kale Salad

Let’s talk about the amazing ingredients that come together to create this vibrant Marinated Kale Salad. Each component plays a crucial role in not just flavor, but also in its health benefits. The earthy kale serves as the base, while the red onion brings a nice crunch and sharpness. The grape tomatoes add a sweet pop, and the creamy avocado makes it satisfying. Together, these ingredients create a delightful balance of flavors and textures.

• 1 large bunch kale: A nutritious base, packed with vitamins and minerals. I prefer lacinato kale, but curly kale works just as well.
• 1/4 cup red onion, thinly sliced: Adds a sharp flavor that contrasts nicely with the other ingredients.
• 5 oz. grape tomatoes: Sweet and juicy, these tomatoes brighten the salad.
• 1 small avocado: Provides creaminess and healthy fats.
• 3 Tbsp. sunflower seeds: Adds a crunchy texture and nutty flavor.
• 3 Tbsp. fresh lemon juice: Brings acidity that balances the richness of the avocado.
• 1 Tbsp. tamari: A gluten-free soy sauce alternative that enhances umami flavor.
• 1 Tbsp. tahini: Adds creaminess and a nutty depth to the dressing.

How to Prepare Marinated Kale Salad

Preparing your very own Marinated Kale Salad is incredibly straightforward and rewarding! You will love how easy it is to put together. Just follow these simple steps to create a salad that’s bursting with flavor. Trust me, you’ll want to make this over and over again.

1. Begin by washing the kale under cold running water to remove any dirt or grit. After rinsing, shake off the excess water. Next, chop the kale into bite-sized pieces, removing any tough stems. This will help to make the salad more enjoyable to eat.
2. Now, place the chopped kale in a large mixing bowl. Here’s where the magic happens! Use your hands to massage the kale gently. By doing this, you’re breaking down the fibers, which will make it tender and flavorful. You’ll notice a vibrant color change as it wilts slightly.
3. Next up, thinly slice the red onion. The key to a great salad is balancing flavors, and the sharpness of the red onion will enhance the overall taste of the dish. Add the sliced red onion to the bowl with the kale.
4. In a separate small bowl, prepare the dressing. Add the fresh lemon juice, tamari, and tahini. Whisk these together until smooth. The combination of these ingredients will create a deliciously tangy dressing that beautifully complements the kale.
5. Pour the dressing over the kale and red onion mixture. Using your hands, toss everything together. Be sure to thoroughly coat the kale with the dressing; this is key to infusing great flavor!
6. Now, allow the salad to marinate for about 10 minutes. This step is crucial; giving the ingredients time to mingle will enhance the flavor profile. While you wait, prep the other ingredients.
7. Meanwhile, halve or quarter the grape tomatoes. Their sweet flavor will provide a lovely contrast to the rest of the salad, so don’t skip this step! Set them aside for now.
8. Dice the avocado by peeling it, removing the pit, and cutting it into small cubes. The creamy texture of the avocado will elevate the salad.
9. Once the salad has marinated and the tomatoes and avocado are ready, add the halved grape tomatoes to the salad. Toss again gently to combine everything. You want to ensure that every bite is full of flavor!
10. Finally, top the salad with the sunflower seeds just before serving for that added crunch. Now, serve the salad immediately and enjoy the burst of freshness with every bite!

Helpful Hints

Every recipe comes with its own set of tips to make the process smoother. Here are some helpful hints that I’ve gathered over the years when preparing this Marinated Kale Salad. These tips can help elevate your dish to the next level!

• Storage: Keep any leftovers in an airtight container in the fridge. The salad will stay fresh for up to 3 days.
• Freezing: It’s best to enjoy this salad fresh, as freezing may affect the texture of the kale and other ingredients.
• Pairing: This salad pairs wonderfully with grilled fish or chicken, making it a great addition to a summer barbecue.
• Customization: Feel free to add in your favorite seasonal veggies. Roasted beets or shredded carrots would make excellent additions.
• Prepping ahead: You can prepare the dressing ahead of time and store it separately to save time when assembling the salad.
• Serving suggestion: Serve this salad on a large platter for a beautiful presentation. Add a drizzle of extra lemon juice before serving for a fresh touch.

Best Served With

When it comes to serving your Marinated Kale Salad, the possibilities are endless. Here are some ideas to consider:

• Grilled chicken: This salad makes a fantastic side dish with grilled chicken, adding a fresh contrast to the savory meat.
• Fish tacos: Pairing this salad with fish tacos brings together vibrant flavors and textures that complement each other beautifully.
• Picnic-friendly: It’s perfect for a summer picnic or potluck; just pack it in a container and you’re ready to go!
• Seasonal occasions: This salad is ideal for spring gatherings, as it highlights the freshness of the season.
• Wrap it up: Use the salad as a filling for whole grain wraps or sandwiches for a filling lunch option.
• Storage tips: If you have leftovers, store them in a sealed container, and they will last for a few days in the fridge.

FAQ

Conclusion

The Marinated Kale Salad is truly a delightful dish that combines freshness, crunch, and healthy ingredients. It’s the perfect addition to any meal, providing not only flavor but also vital nutrients. I encourage you to try making this salad yourself; it’s easy and satisfying. You’ll see how a simple dish can bring so much joy to your dining table!

Marinated Kale Salad

The ultimate fresh salad is here! Marinated Kale Salad is an easy weeknight dish filled with crunchy vegetables and creamy avocado. Perfect for your lunch or dinner table, you’ll love how quickly this salad comes together!

Print Recipe Pin Recipe

Prep Time 20 minutes mins

Total Time 20 minutes mins

Course Side Dishes

Cuisine American

Servings 3 servings

Calories 250 kcal

Equipment

• Whisk
• Peeler
• Cutting Board
• Chef's Knife

Ingredients

  

• 1 large bunch kale
• 1/4 cup red onion thinly sliced
• 5 oz. grape tomatoes
• 1 small avocado
• 3 Tbsp. sunflower seeds
• 3 Tbsp. fresh lemon juice
• 1 Tbsp. tamari
• 1 Tbsp. tahini

Instructions

 

• Begin by washing the kale under cold running water to remove any dirt or grit. After rinsing, shake off the excess water. Next, chop the kale into bite-sized pieces, removing any tough stems. This will help to make the salad more enjoyable to eat.
• Now, place the chopped kale in a large mixing bowl. Here’s where the magic happens! Use your hands to massage the kale gently. By doing this, you’re breaking down the fibers, which will make it tender and flavorful. You’ll notice a vibrant color change as it wilts slightly.
• Next up, thinly slice the red onion. The key to a great salad is balancing flavors, and the sharpness of the red onion will enhance the overall taste of the dish. Add the sliced red onion to the bowl with the kale.
• In a separate small bowl, prepare the dressing. Add the fresh lemon juice, tamari, and tahini. Whisk these together until smooth. The combination of these ingredients will create a deliciously tangy dressing that beautifully complements the kale.
• Pour the dressing over the kale and red onion mixture. Using your hands, toss everything together. Be sure to thoroughly coat the kale with the dressing; this is key to infusing great flavor!
• Now, allow the salad to marinate for about 10 minutes. This step is crucial; giving the ingredients time to mingle will enhance the flavor profile. While you wait, prep the other ingredients.
• Meanwhile, halve or quarter the grape tomatoes. Their sweet flavor will provide a lovely contrast to the rest of the salad, so don’t skip this step! Set them aside for now.
• Dice the avocado by peeling it, removing the pit, and cutting it into small cubes. The creamy texture of the avocado will elevate the salad.
• Once the salad has marinated and the tomatoes and avocado are ready, add the halved grape tomatoes to the salad. Toss again gently to combine everything. You want to ensure that every bite is full of flavor!
• Finally, top the salad with the sunflower seeds just before serving for that added crunch. Now, serve the salad immediately and enjoy the burst of freshness with every bite!

Notes

• Kale: Most of the time I use lacinato (dinosaur) kale, but curly kale works great too. I find one large bunch equals about 5-6 cups chopped. If your bunches are small, you may want to grab two.
• Lower-fat option: Reduce or omit the avocado & sunflower seeds.

Keyword Easy Kale Recipes, fresh salad recipes, healthy salad ideas, Kale Salad Recipe

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Meet Hanna Hart

I am obsessed with the “how” and “why” of cooking. It doesn’t matter if we are roasting a chicken or baking brownies; I am the one double-checking our measurements and cooking times. I love working on every type of cuisine and finding the absolute best method to get the results we want. I treat every recipe with the same level of care and dedication.