Chopped Kale Salad

4.50 from 4 votes

I love chopped salads. Chopped Kale Salad is a superfood, nutrient-dense salad full of vibrant vegetables dressed in an oil-free champagne vinegarette dressing. Dress ahead of time, and enjoy every bit of goodness in every bite of salad.

Prep Time15

Total Time15

Course: Salad

Cuisine: American

Diet: Diabetic, Gluten Free, Vegan, Vegetarian

Servings: servings

Calories: 108kcal

Author: Kathy Carmichael

Ingredients

2 bunches kale stems removed and finely chopped
2 carrots chopped
1 red bell pepper chopped
1 English cucumber chopped
1 zucchini chopped
1 red onion chopped
½ pint of grape tomatoes cut into bite-sized pieces
1 cup mame cooked edamame
2 large roasted beets chopped

Oil-Free Champagne Vinaigrette

¼ cup champagne vinegar
2 Tablespoons dijon mustard
2 Tablespoons Maple syrup
2 Tablespoons water
2 teaspoons fresh lemon juice

Instructions

Chopped Salad

Remove the stems from the kale and chop finely; place them in the base of a bowl or large tray.
Chop vegetables into equal-sized small pieces. I used a vegetable chopper.
For a quick and easy way to chop vegetables to make them similar sizes.
Toss all the ingredients together.

Dressing

Whisk ingredients together.
Pour over salad and toss, coating the kale and other vegetables.
Cover and refrigerate for at least an hour before servings.
Toss again and serve.
Top with vegan feta cheese for additional protein.

Notes

To a successfully chopped kale salad, chop the kale finely.

Adding salt and squeezing lemon make a big difference by removing bitterness. Adding some spicy or sweet flavors may help tame the strong flavor of bitter kale. For example, tossing in dried fruit helps balance the bitterness with some sweetness.

Cutting the stems crossways shortens the fibers, much as with a tough steak, making them perfectly edible and preventing waste. Cut this way; the stems can be cooked like the rest of the leaf: sautéed, boiled, or steamed.

Kale can be frozen without blanching but should be used within 4 weeks. Frozen kael can be blanched or added to soups or smoothies. However, frozen kale does not work well in salads.

Nutrition