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Vegan Kale Salad Recipe- A Refreshing And Flavorful Addition!

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A vibrant Vegan Kale Salad Recipe bursts with nutritious goodness. Tender kale leaves, tossed with juicy cherry tomatoes, crunchy cucumbers, and creamy avocado slices, offer a feast for the senses. A sprinkle of toasted seeds adds a delightful crunch, while a zesty lemon dressing infuses the dish with bright flavors, making it a refreshing, wholesome choice for any meal./p>

WHY IT WORKS?

  • Kale, a nutrient powerhouse, forms the base, ensuring a healthy meal.
  • Avocado adds creaminess without dairy, appealing to vegan palates.
  • The lemon dressing’s acidity tenderizes the kale, enhancing its flavor.
  • Toasted seeds introduce a crunchy texture, contrasting the salad’s soft components.
  • This salad is a celebration of freshness, perfect for any season.

Don’t have time to read the full blog post? JUMP TO THE RECIPE HERE!

Finding the perfect nutritious and delicious meal can feel like searching for a needle in a haystack, especially when your dietary choices are vegan. I remember countless evenings staring into my fridge, craving something that would satisfy my hunger and align with my vegan lifestyle.

That’s when I stumbled upon the vegan kale salad recipe. This dish transformed my mealtime from mundane to extraordinary. It’s not just about tossing together greens and calling it a day.

This recipe is a testament to how a simple combination of kale, avocado, seeds, and a zesty dressing can create a culinary delight. It became my go-to for its health benefits and its explosion of flavors that even non-vegans adore.

vegan kale salad recipe

What Is Vegan Kale Salad? 

Vegan kale salad is a vibrant, nutritious dish crafted entirely from plant-based ingredients. It stars kale, a leafy green known for its health benefits, as the foundation. The salad is enriched with vegetables like cherry tomatoes and cucumbers, adding color and crunch.

Creamy slices of avocado introduce a rich texture and healthy fats, making the salad more satisfying. A tangy lemon dressing, often enhanced with herbs and spices, ties the flavors together.

Topped with toasted seeds for an extra crunch, this salad is a wholesome, flavorful option for anyone following a vegan lifestyle or seeking a healthy meal.

Fact– Studies show that kale, a key ingredient in vegan kale salads, is packed with vitamins A, K, and C and antioxidants that may reduce inflammation and support heart health.

vegan kale salad

Recipe Directions 

  • Cook Farro: Bring salted water to a boil in a small pot. Add farro and cook for 10-20 minutes or until tender but still chewy. Drain and let it cool.
  • Prepare Dressing: While the farro is cooking, prepare the dressing. Combine all dressing ingredients in a high-speed blender. Blend for 10 seconds until smooth. Set aside.
  • Assemble Salad: Place the chopped kale in a large serving bowl. Add the cooked and cooled farro on top.
  • Dress the Salad: Pour the dressing over the kale and farro. Use your hands or tongs to mix well, ensuring the kale is thoroughly coated with the dressing. If comfortable, massage the kale with your hands to soften it and infuse it with flavor.
  • Add Final Touches: To the salad, add the cherry tomatoes, diced onion, sliced almonds, and fresh parsley. Toss well to combine.
  • Serve or Store: The salad can be enjoyed immediately or stored in the refrigerator for up to 5 days. The flavors meld beautifully over time, making it a great option for meal prep.

Recipe Directions 

Variations, Add-Ons, And Toppings 

Variations

  • Grain Substitutes: Replace farro with quinoa, barley, or brown rice for a different texture or to make the salad gluten-free.
  • Greens Mix: Add spinach, arugula, or Swiss chard to the kale for a blend of flavors and textures.
  • Protein Boost: For added protein, incorporate chickpeas, black beans, or lentils. For a non-vegan option, add feta cheese or grilled chicken.
  • Dressing Variations: To change the flavor profile, experiment with different dressings, such as tahini lemon dressing, balsamic vinaigrette, or a creamy avocado dressing.

Add-Ons

  • Nuts and Seeds: Sprinkle on toasted walnuts, pecans, sunflower seeds, or pumpkin seeds for extra crunch and healthy fats.
  • Fruits: Add slices of apple, pear, or dried cranberries for a hint of sweetness.
  • Roasted Veggies: Include roasted sweet potatoes, beets, or butternut squash for added depth and a pop of color.
  • Herbs: Fresh herbs like cilantro, mint, or basil can add a fresh, aromatic touch to the salad.

Variations, Add-Ons, And Toppings 

Toppings

  • Avocado: Extra slices of avocado on top add creaminess and healthy fats.
  • Nutritional Yeast: For a cheesy flavor without the dairy, sprinkle nutritional yeast over the salad.
  • Edible Flowers: Garnish with edible flowers for a visually stunning presentation and a subtle floral flavor.
  • Sprouts: Top with alfalfa or broccoli sprouts for a burst of nutrients and a crunchy texture.

Variations, Add-Ons, And Toppings 

Vegetable Substitutions 

  • Spinach: A tender and mild alternative, spinach mixes well with other ingredients without overpowering them.
  • Swiss Chard: A slightly bitter taste adds depth and color to the salad.
  • Arugula: Offers a peppery flavor, adding a spicy kick to the mix.
  • Romaine Lettuce: Provides a crunchy texture, making it a great base for those who prefer a less leafy green.
  • Collard Greens: When thinly sliced, they offer a hearty texture and a robust flavor, similar to kale.
  • Mustard Greens: Their spicy, peppery flavor can add a significant flavor boost to the salad.
  • Baby Kale: For those who find mature kale too tough, baby kale offers a softer, palatable alternative.

Quick Tip– Remember to massage your kale with olive oil and lemon juice before adding it to your salad. This will soften the leaves, making them more palatable and easier to digest.

Vegetable Substitutions 

Best Side Dishes 

  1. Quinoa Pilaf A fluffy, protein-rich side that adds a nutty flavor and complements the earthiness of the kale.
  2. Roasted Sweet Potatoes Their natural sweetness contrasts beautifully with the salad’s tangy dressing.
  3. Grilled Vegetables Zucchini, bell peppers, and eggplant bring smoky flavors and additional textures.
  4. Homemade Whole Wheat Bread Perfect for dipping into the dressing and adding a hearty element to the meal.
  5. Couscous with Lemon and Herbs Light and citrusy, it pairs well with the salad’s vibrant dressing.
  6. Chickpea Soup A warm, comforting addition that boosts protein intake, making the meal more satisfying.
  7. Stuffed Bell Peppers Filled with rice, mushrooms, and nuts, these are a flavorful and colorful side dish.
  8. Baked Falafel Crispy on the outside and soft inside, adding a protein-packed crunch.
  9. Rice Paper Rolls Filled with vegetables and served with a peanut dipping sauce, they bring an Asian flair.
  10. Steamed Artichokes A delicate, slightly sweet side that’s great for dipping into a vegan aioli or salad dressing.

Best Side Dishes 

How To Serve?

  • Chilled Bowl: Before adding the salad, chill your serving bowl in the refrigerator for 15 minutes. This keeps the salad cool and fresh, especially in warmer weather.
  • Layer the Ingredients: When adding the salad to the bowl, layer the kale, then the additional vegetables, and the protein sources, if using any. This method showcases a variety of colors and textures.
  • Dressing on the Side: Consider serving the dressing on the side, allowing guests to add as much or as little as they like. This keeps the salad from becoming soggy, especially if it won’t be consumed immediately.
  • Garnishes: Top the salad with a sprinkle of seeds, nuts, or nutritional yeast for an added crunch and nutritional boost. Fresh herbs or edible flowers can also add color and flavor.
  • Serve with Whole Grain Bread: Slices of whole grain bread on the side can complement the salad’s textures and help scoop up any remaining dressing.
  • Pair with a Soup or Side Dish: For a more substantial meal, serve the salad alongside a hearty soup or roasted vegetables.
  • Offer a Variety of Dressings: Providing a selection of dressings, from creamy avocado to tangy vinaigrette, can cater to different tastes.
  • Use Large Serving Utensils: Large forks and spoons make mixing and serving the salad easier, ensuring that every portion is evenly dressed and garnished.
  • Room Temperature: If the salad has been refrigerated, consider letting it sit out for a few minutes before serving. Room temperature can enhance the flavors of the dressing and the vegetables.
  • Presentation: Finally, take a moment to arrange the salad attractively. A visually appealing presentation makes the meal more inviting and enjoyable.

Quick Tip– To elevate your Vegan Kale Salad, try toasting the nuts or seeds before adding them. This small step enhances their flavor and adds a delightful crunch.

How To Serve

Storage & Make Ahead 

  • Refrigeration: Store the salad in an airtight container. It will stay fresh for up to five days.
  • Keep Dressing Separate: For the best texture, store the dressing separately and add just before serving.
  • Prep Ingredients: Chop vegetables and cook farro ahead of time. Keep them in separate containers in the fridge.
  • Make Ahead: For a quick and easy meal, assemble the salad without the dressing. Add the dressing and give it a good toss right before eating.
  • Avoid Avocado Browning: If using avocado, add it fresh to prevent browning or drizzle it with lemon juice if making it ahead.
  • Revitalize Greens: Massaging the kale with a little dressing can bring back its vibrant texture if the kale begins to wilt.

Fact– Kale was once known as “the poor people’s food” but has become a superfood due to its high nutrient content, including vitamins A, C, and K.

Storage & Make Ahead 

Time-Saving Tips 

  1. Pre-Wash and Chop Kale: Buy pre-washed kale or wash and chop it in advance. Store it in an airtight container with a paper towel to absorb excess moisture.
  2. Use a Food Processor: A food processor is useful for quick and uniform chopping of vegetables like cucumbers and onions.
  3. Prep Dressing in Bulk: Make your dressing in larger quantities. Store it in a sealed container in the fridge so it’s ready to use anytime.
  4. Toast Nuts and Seeds Ahead: Toast nuts and seeds in bulk. Store them in an airtight container to keep them crunchy and ready for use.
  5. Buy Pre-Cooked Grains: To eliminate cooking time, opt for pre-cooked farro or quinoa. Just add them directly to the salad.
  6. Batch Prep Components: Prepare and store individual salad components in the fridge. This way, you can assemble the salad quickly whenever needed.
  7. Massage Kale Efficiently: Use both hands to massage the kale with dressing or olive oil. This process tenderizes the leaves faster and enhances their flavor.
Vegan Kale Salad Recipe- A Refreshing And Flavorful Addition!

Vegan Kale Salad Recipe- A Refreshing And Flavorful Addition!

Recipe by Julia

This Vegan Kale Salad is a symphony of textures and flavors, blending crisp kale with creamy avocado, crunchy nuts, and vibrant vegetables. Dressed in a tangy lemon vinaigrette, it’s a nutritious powerhouse that satisfies the taste buds and nourishes the body. It’s versatile for any meal plan and is perfect for a light lunch or a side dish.

Course: Salads
0 from 0 votes
Servings

4

servings
Prep Time

15

minutes
Cooking Time

20

minutes
Calories

350

kcal
Rest Time

5

minutes
Cook Mode

Keep the screen of your device on

Ingredients List 

  • 6 Cups 6 Tuscan kale, de-stemmed and chopped

  • 1 Cup 1 Pearled farro, rinsed

  • 1 1 Small red onion, minced

  • 3 Cups 3 Cherry tomatoes, quartered

  • 1/3 Cup 1/3 Sliced almonds, toasted

  • 1/2 Cup 1/2 Fresh parsley, chopped

  • 1/2 Cup 1/2 Kosher salt

  • For The Dressing
  • 2 2 Garlic cloves, peeled and smashed

  • 1 Tsp 1 Dijon mustard

  • 1/4 Cup 1/4 Nutritional yeast

  • 1 1 Lemon, juiced

  • 1/4 Cup 1/4 Apple cider vinegar

  • 1/2 Cup 1/2 Extra virgin olive oil

  • 1/2 Tsp 1/2 Kosher salt

  • 1/4 Tsp 1/4 Fresh cracked black pepper

Step-By-Step Directions

  • Prepare Farro: Bring a small pot of salted water to a rolling boil. Carefully add 1 cup of rinsed pearled farro to the boiling water. Let it cook for 10-20 minutes, checking for doneness. The farro should be tender yet still hold its shape. Once cooked, drain the farro in a colander and set it aside to cool.
  • Make the Dressing: While the farro is cooking, gather the dressing ingredients: 2 garlic cloves, 1 tsp Dijon mustard, 1/4 cup nutritional yeast, juice from 1 lemon, 1/4 cup apple cider vinegar, 1/2 cup extra virgin olive oil, 1/2 tsp Kosher salt, and 1/4 tsp fresh cracked black pepper. Place all these ingredients into a high-speed blender. Blend them for about 10 seconds or until the mixture becomes very smooth. Reserve the dressing.
    vegan-kale-salad-recipe-04
  • Assemble the Salad: Add 6 cups of de-stemmed, chopped Tuscan kale in a large serving bowl. Over the kale, evenly distribute the cooked and slightly cooled farro.
  • Dress the Salad: Pour the freshly made dressing over the kale and farro mixture. Using clean hands or a pair of tongs, thoroughly toss the salad to ensure each kale leaf and farro grain is well coated with the dressing. Massaging the kale with your hands can help soften the leaves and better absorb the dressing.
  • Add Final Touches: Now, add 3 cups of quartered cherry tomatoes, 1 minced small red onion, 1/3 cup toasted sliced almonds, and 1/2 cup chopped fresh parsley to the salad. Toss everything together once more to ensure the ingredients are evenly distributed and coated with the dressing.
    vegan kale salad recipe
  • Serve or Store: Your Vegan Kale and Farro Salad is ready to enjoy. Serve it immediately, or if you prefer, refrigerate it in an airtight container. It will keep well for up to five days, making it a perfect make-ahead meal option.

    vegan-kale-salad-recipe-08-1
  • Equipment List 
  • Large mixing bowl
  • Small pot
  • Colander
  • High-speed blender
  • Chef’s knife
  • Cutting board
  • Measuring cups and spoons
  • Salad tongs or mixing spoons
  • Citrus juicer (optional)
  • Airtight containers (for storage)

Notes

  • Massaging kale softens its texture and reduces bitterness, enhancing the salad’s overall flavor.

  • Toasting almonds adds a nutty crunch, elevating the salad’s texture contrast.
  • The dressing can be made in advance and stored in the refrigerator for up to a week, making meal prep efficient.

  • Farro can be substituted with quinoa for a gluten-free option.

  • Adding lemon juice to the avocado prevents browning, keeping the salad fresh.

  • The salad’s components are highly customizable; add your favorite vegetables or protein sources to tailor it to your taste preferences.

vegan kale salad recipe

Frequently Asked Questions

Can I Make The Vegan Kale And Farro Salad Gluten-Free?

You can make this salad gluten-free by substituting farro with a gluten-free grain like quinoa or brown rice. These alternatives offer similar nutritional benefits and will not compromise the salad’s flavor or texture.

How Long Can I Store The Vegan Kale And Farro Salad In The Refrigerator?

When stored properly in an airtight container, the Vegan Kale and Farro Salad can last up to 5 days in the refrigerator. It’s best to keep the dressing separate until ready to serve to prevent the kale from becoming soggy.

vegan kale salad recipe

Is The Vegan Kale And Farro Salad Suitable For Meal Prep?

Absolutely! This salad is ideal for meal prep. You can prepare large batches of the components separately at the beginning of the week, store them in the fridge, and assemble your salads as needed. This method ensures freshness and saves time on busy days.

Can I Add Protein To This Salad?

Adding protein such as chickpeas, black beans, or tofu is a great way to fill the salad. These protein sources are vegan-friendly and complement the salad’s existing flavors and textures.

What Can I Use Instead Of Kale If I Don’t Like Its Taste?

If you don’t like kale, several other greens work well as substitutes. Spinach, Swiss chard, or even a mix of baby greens can replace it. These alternatives provide similar nutritional benefits and can be more palatable for those who find kale too bitter.

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VIE DE LA VEGAN!

Greetings from the heart of Vie De La Vegan, where each dish we share is a chapter in a larger story of discovery, wellness, and the transformative power of a plant-based diet. My name is Julia, and I am thrilled to be your guide on this delightful culinary adventure.

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