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Whether you are transitioning to a plant-based diet, trying to consume more vegetables, or just eat healthier, this filling Chopped Kale Salad is for you! Loaded with vitamins, minerals, antioxidants, fiber and even some protein and covered in a tangy mustard vinaigrette, this is no wimpy salad!
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“Healthy eating” means something different to everybody. Generally speaking though, most people will agree that consuming more vegetables is a good thing.
And probably something we could all do a little better.
Some will enjoy it, some will not. The difference usually lies in how satisfied you feel.
Variety is the spice of life, so don’t commit yourself to a lifetime of iceberg lettuce and celery sticks. Eat the rainbow, including a wide variety of different fruits and vegetables and eat a variety of textures as well. Texture is every bit as important as flavor! This Loaded Chopped Kale Salad delivers on every level!
This salad is oil-free, gluten-free, dairy-free, and vegan!
Ingredients you need
Ingredient notes and substitutions
Kale ~ I used Lacinato kale for this recipe. It’s also known as Dinosaur kale or Tuscan kale. I find it a bit more tender than curly kale. That being said, you can absolutely use curly kale if that’s what you have.
Be sure to rinse the leaves well and pat them dry. Then tear the leafy parts from the woody, fibrous stems. You want to use only the leafy greens, not the stems.
Vegetables ~ The sky is the limit here. I used purple cabbage, red bell pepper, carrot, tomatoes, and cucumber. Other options include thinly sliced radishes, diced zucchini, diced red onion, or sliced green onions.
The ingredient amounts for the veggies are really just estimates. Use more of what you like and less (or none) of what you don’t.
Herbs ~ I love fresh parsley in salads. It’s bright and lemony in flavor and really livens up the raw vegetables.
Seeds ~ Pumpkin seeds and sunflower seeds provide protein, fiber, healthy fats, and a delicious crunch.
Dressing ~ I use a homemade tangy dijon mustard dressing for this chopped kale salad. If you prefer, you could use this Tahini Goddess Dressing, Lemon Vinaigrette Dressing, or any of your favorite store-bought dressings. Just be sure to use one with a fairly bold flavor to stand up to all the hearty veggies used.
Extras ~ I like to add some diced avocado onto the salad just before serving. You could add a squeeze of fresh lemon juice, extra herbs (like dill or cilantro), chopped nuts (like walnuts or sliced almonds). You could even add some extra protein, like beans, lentils, or tofu.
Other options if you like: dried cranberries or dried cherries, fresh fruit like diced apples, sliced oranges, or halved grapes, or a sprinkle of vegan parmesan cheese
How to make the recipe
Please scroll down to the recipe card for exact ingredient measurements and instructions.
- Step 1: Chop the kale into small bite-size pieces and add it to a large bowl. Pour about 2 tablespoon of the dressing over the kale and massage it into the leaves for several minutes to soften them up.
- Step 2: Add the shredded cabbage, shredded carrots, chopped cucumbers, and sliced bell peppers.
- Step 3: Add the halved grape tomatoes (or cherry tomatoes) and diced avocado.
- Step 4: Add the pumpkin seeds, sunflower seeds, and chopped fresh parsley.
- Step 5: Pour on the rest of the dressing and toss everything until well-coated.
Serving suggestions
One of the great things about kale, besides its nutritional content, is that it’s so hearty. You can make a big batch of this salad, pour the dressing over it and keep it in the fridge for several days without it wilting. Great for picnics, potlucks, or backyard BBQs.
This chopped kale salad is so filling, it’s already a meal on its own. However, if you’d like to make into an even heartier meal, try some of these options:
- Add a protein: roasted chickpeas, black beans, lentils, baked tofu or pan-fried tofu, or smoky tempeh bacon
- Pair it with a soup: vegan carrot soup, creamy tomato soup, vegan black bean soup, or summer corn chowder
- Pair it with a sandwich: hummus veggie flatbread, vegan tuna salad sandwich, pesto tofu sandwich
Storage
Meal prep: One of the great things about kale, besides its nutritional content, is that it’s so hearty. You can make a big batch of this salad, pour the dressing over it and keep it in the fridge for several days without it wilting.
- Note: Hold off on the avocado until just before serving.
Fridge: Store leftovers of this chopped kale salad in an airtight container in the refrigerator for up to 3 days.
Freezer: Do not freeze this salad.
Pro tips for success
- Massage the kale with a bit of the dressing to soften the hearty leaves.
- This chopped kale salad is more of a method than a strict recipe. The ingredient amounts for the veggies are just estimates. Use more of what you love, less (or none) of what you don’t.
- If you aren’t serving the salad right away, wait to add the avocado so it doesn’t brown.
- Use a bold flavored dressing so it stands up well to the hearty vegetables in the salad.
FAQs
Massaging the kale will help break it down, soften it up, and decrease any bitter taste it may have.
While technically the stems of kale can be eaten, they are very tough, fibrous, and woody and not very pleasant, especially raw. I suggest tearing the leaves away from the stems and using only the leaves.
More vegan kale recipes
I hope you love this recipe as much as we do! If you tried it, please use the star rating system in the recipe card and leave a comment with your feedback. ⭐️⭐️⭐️⭐️⭐️
For even more easy family recipes, be sure to check out my cookbook, The Meatless Monday Family Cookbook!
Loaded Chopped Kale Salad
Recommended Equipment
Ingredients
Chopped Kale Salad
- 1 bunch Lacinato kale chopped into bite size pieces
- 1 red bell pepper seeded and chopped
- 1 cup chopped red cabbage
- 1 cup shredded carrot
- 1 cup chopped cucumber
- 1 cup sliced cherry or grape tomatoes
- ¼ cup chopped fresh parsley
- 2 tablespoons raw shelled pumpkin seeds
- 2 tablespoons raw shelled sunflower seeds
- 1 avocado pitted and diced
Tangy Mustard Dressing
- 2 tablespoons apple cider vinegar
- 1 tablespoon red wine vinegar
- 2 tablespoons dijon mustard
- 1 tablespoon pure maple syrup
- 1 clove garlic minced
- 1 tablespoon minced shallot
- ½ teaspoon salt or to taste
- ¼ teaspoon black pepper or to taste
Instructions
- Whisk all dressing ingredients in a small bowl and set aside.
- Add the chopped kale to a large mixing bowl. Pour 2 tablespoon of the dressing over the kale and massage it in using clean hands.
- Add the remaining salad ingredients to the bowl.
- Pour the remaining dressing over the salad and toss well to combine.
Notes
Nutrition
Nutrition values are calculated using online calculators and are estimates only. Please verify using your own data.
Sina @ Vegan Heaven
This is like a eating a rainbow! 🙂 I still got kale in the fridge, so I think I’ll make this for dinner tonight. Yummy!
Jenn S.
Great, Sina! I hope you enjoy it as much as we did! Thanks!
Kathy Hester
Now that’s a salad that can easily be the center of a meal. Yum!
Jenn S.
For sure, Kathy! I’ve been eating it for lunch a LOT! 🙂
Gwen @simplyhealthyfamily
I love everything in this salad, especially the dressing!
Jenn S.
Thanks, Gwen! The dressing is so good!
Christine | Vermilion Roots
So colorful and fresh. That’s what I love most about salads. They brighten up any meal!
Jenn S.
Yep! A feast for the eyes too! Thanks, Christine!
foodhuntersguide
This salad looks amazing. Would be perfect for a party
Jenn S.
YES! You could easily make it for a crowd! And it would look gorgeous on the table! Thanks, Theresa!
Vanessa @ VeganFamilyRecipes.com
mmm yum! This looks like my kind of salad! Love the sound of that mustard vinaigrette! Sharing 🙂
Jenn S.
Thanks, Vanessa! It’s so good! I love the tang of mustard!
Hedi Hearts
This has me dribbling Jenn! Literally, looks amazing, loving the colours ! xx
Jenn S.
HaHa! Thanks, Hedi!
pragatibidkar
Like a rainbow ?. You got all textures and tastes covered…and nutrition…and taste!!
Jenn S.
Thanks, Pragati!
veggiesdontbite
What a gorgeous salad! So many colors. And that dressing sounds delicious! I’m going to need my salad uptake, need to get the last of these baby pounds off!
Jenn S.
Thank you, Sophia! We don’t early nearly enough salads during the winter either. In the summer, I can just head out to my garden and clip everything I need…super easy…but in the winter I actually have to think about it and buy the stuff.
nicoleanndawson
I just love eating colors, and your salad makes quite a rainbow :).
Jenn S.
Like they say – we eat with our eyes first! Thanks, Nicole!
Trinity2013
That sounds totally like my sort of meal. Perfect in every way 🙂 Yay!
I always love your sharings.
Jenn S.
Aw, thank you so much, Trinity!
Natalie
There is something about chopped salads that are so much more tasty than overly chunky ones with those pieces of lettuce that barely fit in your mouth haha! I love the way you laid it out before tossing–it’s like a veggie rainbow (a little heavy on the green though :D). And I agree, kale salads are the best for lasting all week long!
Jenn S.
I totally agree! Nothing worse than have to cut everything on the plate and then have it spilling all over the sides. Chop first! 🙂 Thanks, Natalie!
Ilona's Passion
So nice to combine kale with mustard. Yum! I just kale yesterday so I’ll make my salad soon:)
Jenn S.
It’s a great combo! Thaks, Ilona!
Linda @ Veganosity
Beautiful, healthy, and delicious, that’s my kind of salad! This is definitely not bird food. 🙂
Jenn S.
Not at all! Thanks, Linda!
Strength and Sunshine
Kale salads are for sure great to have in the fridge all week! Whenever I make a big one, those things just keep on giving! You can eat it every day and it looks like no one even touched it! Haha! The mysterious never-ending kale!!
Jenn S.
LOL, that is so true, Rebecca! 🙂 Prep once, eat for days! What could be better?!