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The Best Kale Salad on the Internet

by Ronaldo Derric
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Top 3 Best salad: As per the latest News on healthy food, This Kale Salad is the best meal prep lunch! It’s got protein with lentils and halloumi cheese, lots of veggies, and a tasty dressing.

Two bowls filled with kale salad topped with cooked halloumi cheese.

Ingredients and substitutions

  • Olive oil – or another neutral cooking oil like avocado oil or canola oil.
  • Curly kale – you could also try making this recipe with spinach or another dark leafy green. If you’re not using kale, you don’t need to massage the greens.
  • Halloumi cheese – feta or mozzarella would also be good in this salad.
  • Lentils – use another legume like chickpeas or lima beans.
  • Carrot matchsticks – swap out for another veggie of your choice like bell peppers or cucumber.
  • Red onion – white onion would also work but will have a milder flavour.
  • Dried cranberries – try using another dried fruit like raisins or dried currants.
  • Sunflower seeds – substitute for another seed or nut of your choice like pumpkin or chia seeds.
  • Pumpkin seeds – see substitution notes above.

Dressing

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  • Olive oil – or another neutral cooking oil.
  • Lemon juice – freshly squeezed lemon juice is recommended but bottled lemon juice will work in a pinch.
  • Honey – maple syrup or agave would also help sweeten up this dressing.
  • Dijon mustard – whole grain mustard would be the best substitute here since it has a similar tang.
  • Minced garlic – I prefer freshly minced garlic. Jarred minced garlic will work too.
  • Salt & pepper – to taste.
Ingredients for making kale salad: sunflower seeds, dried cranberries, salt, pepper, pumpkin seeds, kale, garlic, olive oil, Dijon mustard, lemon juice, red onion, carrots, lentils, and halloumi cheese.

How to make kale salad

  1. Massage the kale.
  2. Brush the halloumi with olive oil.
  3. Fry the halloumi.
  4. Make the dressing.
  5. Mix everything together.
  6. Top with fried halloumi and serve!
Step-by-step collage for making kale salad: wash, dry and massage kale, brush halloumi with olive oil, cook halloumi, make dressing, mix salad, top with cooked halloumi.

How healthy is kale salad?

Kale salad is super healthy! Kale is often considered to be a superfood since it’s packed full of amazing nutrients like vitamin A, vitamin C, manganese, calcium, potassium and magnesium while also being low in calories.

In addition to the kale, this salad is also a great source of protein thanks to the lentils and halloumi cheese, so you’ll feel full for longer. Plus, since you’re making your own dressing, you won’t have to worry about tons of preservatives or sodium that you’d get from a store-bought salad dressing. All in all, this salad is a great option when you’re looking for a delicious and nutritious meal.

A close-up of a bowl of kale salad topped with halloumi cheese.

Frequently Asked Questions

Can you eat kale raw in salad?

Yes! Kale is most commonly eaten raw in a salad. For this recipe, you’ll need to massage the kale with olive oil. Massaging the kale makes it more tender, easier to chew and less bitter.

What does it go well with?

Kale goes well with just about everything. For this salad, I paired the kale with halloumi cheese, lentils, dried cranberries, seeds and a simple olive oil vinaigrette. Feel free to experiment with the flavours and toppings if you don’t have some of the ingredients on hand! This kale salad would also be good with feta cheese, chickpeas and dried raisins.

What’s the best kale for salads?

I personally like using curly kale for my salads. It’s the variety you’re most likely to find at the grocery store and can be either green or purple. You can also use Tuscan kale if you can find it, which tends to be a lot sweeter, or baby kale which looks like spinach and doesn’t need to be massaged.

A close-up of a bowl of kale salad topped with halloumi cheese.

Storing this salad

You can store this kale salad in the fridge for 2 to 3 days. I suggest storing the dressing separately so the ingredients don’t get soggy, then adding the dressing on right before serving. You can keep the salad in a mason jar or airtight container for up to a week.

Freezing the kale

Unfortunately, this salad won’t freeze very well. That being said, if you happen to have a lot of extra kale, you can freeze it for later to use in another recipe. Spread the kale out on a baking sheet and flash freeze it for a couple of hours, then transfer it to a freezer-safe glass bowl or Ziploc bag. It will last in the freezer for up to 6 months and can be used in a variety of dishes like smoothies, soups, pasta sauces and more.

Four meal prep containers, each filled with kale salad topped with halloumi cheese.

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Two bowls filled with kale salad topped with cooked halloumi cheese.

The Best Kale Salad on the Internet

This Kale Salad is the best meal prep lunch! It’s got protein with lentils and halloumi cheese, lots of veggies and a tasty dressing.

Rate

Course: Main Course

Cuisine: American

Prep Time: 20 minutes

Cook Time: 30 minutes

Total Time: 50 minutes

Servings: 6 servings

Calories: 532kcal

Instructions

  • Chop up the kale into bite-sized pieces and then wash and dry it using a salad spinner. When dry, massage it with just a little bit of olive oil in a large bowl and set aside.
  • Meanwhile, cut halloumi into 1 inch pieces and then brush with a little bit of olive oil and season with salt and pepper. Heat a large skillet over med-high heat then fry halloumi for 1-2 minutes per side until browned. Remove from heat and set aside.
  • Meanwhile, mix the olive oil, lemon juice, dijon mustard, minced garlic and salt and pepper together in a small bowl to make the dressing.
  • Add the lentils, carrots, red onion, sunflower seeds, pumpkin seeds and dried cranberries to the bowl with the kale, then toss everything together with the dressing. Serve in bowls, top with halloumi cheese and enjoy!

Notes

Make sure to massage the kale with olive oil so it’s easier to digest and less bitter.
Add in other veggies of your choice like bell peppers, cucumber or celery.
Store this salad in the fridge for 2-3 days. Store the dressing separately then add it on right before serving.
Freeze any leftover kale for up to 6 months and use it for other recipes like smoothies and soups.

Nutrition

Calories: 532kcal | Carbohydrates: 57g | Protein: 30g | Fat: 21g | Saturated Fat: 9g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 8g | Trans Fat: 0.01g | Sodium: 764mg | Potassium: 909mg | Fiber: 25g | Sugar: 10g | Vitamin A: 5759IU | Vitamin C: 28mg | Calcium: 530mg | Iron: 6mg

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