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    Home » Recipes » Salads

    Lacinato Kale Superfood Salad

    Published: Oct 27, 2017 · Modified: Aug 28, 2020 by Jenn Sebestyen

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    This Lacinato Kale Superfood Salad is loaded with avocado, apples, cucumbers, pecans, and a creamy citrus tahini dressing. A delicious, nutritious stand alone salad or perfect as a side dish for meals or even holiday menus.

    Lacinato kale superfood salad w/ apple slices, avoacdo slices, cucumber slices, and orange zest sprinkled on top.

    We eat a lot of traditional green salads with romaine, tomatoes, and cucumbers, but I don’t always go out of my way to create a fancier salad. The last few weeks, though, I’ve really had a taste for loaded leafy green salads with delicious dressings. They’re so easy to throw together for lunch. This Lacinato Kale Superfood Salad has been a favorite – filling and nutritious.

    Bonus – kale is a sturdy green that can handle hanging out in salad dressing without getting wilted. So, make a big bowl, store leftovers in the fridge, and enjoy it all week!

    Orange Tahini Dressing being poured onto a lacinato kale salad.

    Ingredient notes and substitutions

    Lacinato Kale ~ Also called Tuscan, Dinosaur, or Black kale, its leaves are long, dark, and wrinkly. Kale is a cruciferous vegetable (like broccoli, cauliflower, and cabbage) and is one of the most nutrient dense foods you can find. Super high in many vitamins and minerals (like A, K, C, B6, calcium, and potassium), kale also contains anti-oxidants, can help lower blood pressure, and may have protective effects against cancer. [source]

    Curly kale may be used instead.

    Avocado ~ High in heart healthy fats, this creamy green fruit also contains lots of fiber, vitamin K, folate, vitamin E, potassium, vitamin C, and more. [source]

    Apple ~ “An apple a day, keeps the doctor away.” High in fiber and vitamin C, apples may help you regulate blood sugar.

    If you don’t have, don’t like, or are allergic to apples, pears would be a great substitution.

    Cucumbers ~ An incredible veggie for hydration, cucumbers also have anti-inflammatory properties.

    Pecans ~ Satisfying and high in a numerous amount of vitamins, minerals, and protein, pecans also boast heart healthy fats and anti-oxidants.

    Walnuts or almonds would also work.

    Nut allergy? Try pumpkin seeds or sunflower seeds in place of the pecans.

    Bowl of kale salad with a small white bowl of pecans on the side.

    I paired this hearty kale salad with my creamy Citrus Tahini Dressing. I love the sweetness of the oranges paired with the bitterness of the tahini. Apple cider vinegar adds some tang.

    If you like a sweeter salad dressing, a tablespoon of pure maple syrup whisked in would be wonderful.

    Bowl of kale salad with avocado, apples, pecans, and three orange slices on the side.

    This superfood salad is satisfying enough to enjoy as an entrée, which I’ve been doing for lunches quite a bit. It will serve two a main dish. If you want to stretch it further, it will serve 4 or 5 as a side to a meal. And I think it would look gorgeous on the holiday table, too.

    Fork stabbing a bite of kale salad from a bowl.

    FAQs

    Can you eat raw kale in salads?

    Yes, kale can be eaten raw! It can also be eaten steamed, sautéed, stir fried, or baked.

    How do you make kale less bitter?

    Kale can taste a little bitter on its own. To make it more palatable, wash the kale well and remove the tough, hard ribs. Using clean hands, massage the kale with dressing, avocado, or extra virgin olive oil for several minutes which will help it breakdown.

    What are the benefits of eating kale?

    Kale contains a wide range of nutrients and is considered a superfood. It is anti-inflammatory and has antioxidant properties. Eating kale may offer prevention again diabetes, heart disease, and cancer. [source]

    More vegan salad recipes

    • Arugula Peach Farro Salad
    • Butter Lettuce Salad
    • Massaged Kale Quinoa Salad
    • Herb Roasted Potato and Arugula Salad
    • Lentil Quinoa Spinach Salad
    • Raw Veggie Chopped Salad
    • Healthy Taco Salad

    I hope you love this recipe as much as we do! If you tried it, please use the rating system in the recipe card and leave a comment below with your feedback.

    Be sure to sign up for my FREE Newsletter to be the first to get my NEW recipes! You can also follow me on Instagram, Facebook, and Pinterest.


    For even more easy family recipes, be sure to check out my cookbook, The Meatless Monday Family Cookbook!

    Overhead view of a kale salad with apples, avocados, cucumbers, and orange zest.

    Lacinato Kale Superfood Salad

    Lacinato Kale Superfood Salad – with avocado, apples, cucumbers, pecans, and a creamy citrus tahini dressing. A delicious, nutritious stand alone salad or perfect as a side dish for meals or even holiday menus.
    5 from 4 votes
    Print Rate
    Course: Entree, Salad
    Cuisine: dairy free, egg free, gluten free, oil free, soy free, vegan
    Prep Time: 20 minutes
    Total Time: 20 minutes
    Servings: 4
    Calories: 215kcal
    Author: Jenn Sebestyen

    Ingredients

    • 1 bunch lacinato kale (tough stems removed, leaves chopped)
    • 1 apple (sliced or chopped)
    • 1 avocado (sliced or chopped)
    • ½ large cucumber (sliced or chopped)
    • ¼ cup dried cranberries (try to find them with no sugar added)
    • ¼ cup toasted chopped pecans*
    • 1 recipe Citrus Tahini Dressing

    Instructions

    • Add all salad ingredients to a large bowl, pour on the dressing, and mix well. 

    Notes

    *To toast pecans: Heat a small skillet over medium heat. Add the pecans and cook until they start to turn just a tad darker and you can smell them toasting, about 4-5 minutes. Continually shake the pan or stir the nuts around so they don’t burn. Don’t walk away from the skillet – nuts can burn quickly!! Once toasted, transfer to a plate in a single layer to cool.
    **Nutrition facts calculated without dressing
     
     
     

    Nutrition

    Calories: 215kcal | Carbohydrates: 31g | Protein: 5g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Sodium: 64mg | Potassium: 936mg | Fiber: 10g | Sugar: 12g | Vitamin A: 12100IU | Vitamin C: 222.8mg | Calcium: 230mg | Iron: 2.5mg

    Nutrition values are calculated using online calculators and are estimates only. Please verify using your own data.

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    Comments

    1. Sue Ellen says

      November 03, 2017 at 7:42 am

      Your salads are simply delightful! Even my omni family and friends, who would never eat anything remotely healthy, love them. The salad dressings are simply the best!

      Reply
      • Jenn S. says

        November 03, 2017 at 9:08 am

        Thank you Sue Ellen! That is so nice to hear! This Citrus Tahini Dressing is definitely one of my faves. Enjoy your weekend!

        Reply
    2. Donna says

      November 02, 2017 at 6:17 am

      Hi, Jenn
      Thanks for sharing such a delicious salad. Actually, I was searching for some yummy side dish ideas for the upcoming holidays and here it is! Just bookmarked your site.
      Thanks again for the dish– you really made my day!

      Reply
      • Jenn S. says

        November 02, 2017 at 5:33 pm

        Awesome. Thank you so much, Donna! Please report back if you try it.

        Reply
    3. Cadry says

      November 01, 2017 at 5:09 pm

      I completely agree that one of the best parts of kale is that you can make a huge salad and pull from it day after day. It doesn’t wilt & brown like lighter greens. Your citrus dressing sounds so bright & lovely! I always pair tahini with lemon, and so I like that you branched outside of my norms.

      Reply
      • Jenn S. says

        November 01, 2017 at 9:19 pm

        Thanks, Cadry! Let me know if you try the dressing – I think you’ll love it!

        Reply
    4. Mary Ellen says

      November 01, 2017 at 12:26 pm

      Dinosaur kale is my favorite! It’s gotten colder here too but I’m still in the mood for salad. This looks delicious!5 stars

      Reply
      • Jenn S. says

        November 01, 2017 at 12:55 pm

        Thanks, Mary Ellen! Enjoy!

        Reply
    5. Sarah says

      November 01, 2017 at 11:07 am

      Everything about this looks incredible, especially that orange tahini dressing! Can’t wait to try this.

      Reply
      • Jenn S. says

        November 01, 2017 at 12:06 pm

        Thanks, Sarah! I hope you love it!

        Reply
    6. Amy Katz from Veggies Save The Day says

      October 30, 2017 at 11:49 am

      I love these flavors! This is my kind of salad!

      Reply
      • Jenn S. says

        October 30, 2017 at 7:53 pm

        Thanks, Amy! Enjoy!

        Reply
    7. Matt @ Plating Pixels says

      October 28, 2017 at 5:08 pm

      Love the colors on this! Perfect salad for fall season.5 stars

      Reply
      • Jenn S. says

        October 28, 2017 at 6:08 pm

        Thank you, Matt!

        Reply
    8. Tina Lindquist says

      October 28, 2017 at 4:54 pm

      I love a little fruit in my salad, I think the sweetness will go well with the kale and Citrus Tahini Dressing, looks fantastic! Thanks for sharing this recipe!5 stars

      Reply
      • Jenn S. says

        October 28, 2017 at 6:08 pm

        Glad you like it. I love fruit in my salads too. A little sweetness the natural way! Thanks, Tina!

        Reply
    9. Iryna says

      October 28, 2017 at 1:20 pm

      That dressing and salad sound amazing! Makes me want to devour the whole bowl for dinner!

      Reply
      • Jenn S. says

        October 28, 2017 at 3:08 pm

        Enjoy, Iryna!

        Reply
    10. Kathi says

      October 28, 2017 at 12:30 pm

      Love the ingredients on this salad. I feel healthier just looking at it and can’t wait to give it a try!

      Reply
      • Jenn S. says

        October 28, 2017 at 3:08 pm

        If only we COULD become healthier just by looking! 🙂 Thanks, Kathi!

        Reply
    11. Ginny McMeans says

      October 28, 2017 at 11:42 am

      What a lovely salad! Love the combination of ingredients and that citrus tahini is so smart. I’m really looking forward to making this.5 stars

      Reply
      • Jenn S. says

        October 28, 2017 at 3:07 pm

        Thanks so much, Ginny!

        Reply

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    Jenn Sebestyen of Veggie Inspired

    Hi, I'm Jenn! This is where I share delicious plant based recipes for the whole family. I love to cook; I can read cookbooks like novels; and I enjoy experimenting in the kitchen by making standard American favorites healthier.

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