3 Kale Salad Recipes

summer kale salad
Summer kale salad

Kale is a leafy green vegetable that is rich in fiber, minerals, and antioxidants. While kale can sometimes be intimidating to cook with, it doesn't necessarily have to be -- in fact, it can easily be used in place of other dark leafy greens in a salad. Experiment with a variety of flavor combinations to find a recipe that best suits your tastebuds.

Summer Kale Salad

Bursting with flavor, this salad is tasty enough to please even the fussiest eater. Serves four.


  • 1/2 cup white sugar
  • 1/2 cup white vinegar
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1/4 cup olive oil
  • 1 bunch kale, washed, stems removed, and torn into bite-sized pieces
  • 1 (16 ounce) package packed frozen edamame, thawed
  • 1/4 red onion, sliced
  • 1 cup shredded carrots
  • 1 cup blueberries
  • 1/2 cup dried cranberries
  • 1/2 cup cashews
  • 1/2 cup roasted sunflower seeds


  1. Combine sugar, vinegar, salt, black pepper, and olive oil in a large mixing bowl, and whisk thoroughly.
  2. Toss kale, edamame, sliced onion, carrots, blueberries, dried cranberries, cashews, and roasted sunflower seeds together in a large serving bowl.
  3. Pour dressing over the top of kale salad mixture and toss carefully.
  4. Refrigerate salad until ready to serve.

Mango-Kale Salad

Mango puts a sweet twist on this salad, which is filling enough to serve as a light lunch entrée. Serves four.


mango-kale salad
Mango kale salad
  • 1 bunch kale, washed, stems removed, torn into bite-sized pieces
  • 1 lemon, juiced, with juice divided
  • 1/4 cup extra virgin olive oil
  • Salt, as desired
  • 1 tablespoon honey
  • Black pepper, as desired
  • 1 mango, peeled and diced
  • 1/4 cup roasted, salted pepitas


  1. Place kale in a large serving bowl with half of the lemon juice and salt.
  2. Combine remaining lemon juice, honey, and black pepper in a small mixing bowl.
  3. Whisk olive oil into lemon and honey mixture until thoroughly combined.
  4. Pour dressing over kale leaves.
  5. Add mango and pepitas to kale salad and toss.
  6. Refrigerate kale salad until ready to serve.

Sweet Potato-Kale Salad

This colorful salad is pretty enough for a party, and easy enough for a weeknight dinner. Serves four.


sweet potato kale salad
Sweet potato kale salad
  • 2 sweet potatoes, peeled, cut into 1-inch cubes
  • 3 tablespoons olive oil
  • Salt and pepper to taste
  • 1 purple onion, sliced
  • 4 cloves garlic, minced
  • 1 bunch kale, washed, stems removed, and torn into bite-sized pieces
  • 2 tablespoons red wine vinegar
  • 1 teaspoon fresh thyme, chopped


  1. Preheat oven to 400 degrees Fahrenheit.
  2. Toss sweet potatoes with two tablespoons olive oil, salt, and pepper.
  3. Place sweet potatoes on a rimmed cookie sheet, and bake for 20 to 25 minutes, or until tender.
  4. Set sweet potatoes aside and allow to cool completely.
  5. Heat remaining tablespoon of olive oil in a frying pan over medium heat.
  6. Add onions and garlic to the frying pan, and cook for 15 minutes, or until onions have caramelized.
  7. Add kale to frying pan and cook for two to three minutes, or until wilted and soft.
  8. Remove kale, onions, and garlic from frying pan, and allow to cool completely.
  9. In a large serving bowl, combine red wine vinegar and thyme.
  10. Add sweet potatoes and kale mixture to serving bowl and toss.
  11. Season with additional salt and pepper to taste before serving.

Super Salads

Adding new foods to your diet can sometimes be a bit intimidating. Fortunately, kale is a fairly versatile green leafy vegetable that can enhance any salad.

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3 Kale Salad Recipes