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Home » Recipes » Vegetarian and Vegan

Kale Superfood Salad

Published: May 11, 2022 by Bowl Me Over · 41 Comments

This tasty salad is filled with crisp vegetables, sweet fruit and crunchy nuts. It's delicious!
Jump to Recipe Print Recipe

Kale Superfood Salad Recipe is packed with greens and loaded with flavor. It's the perfect combination of antioxidant-rich foods like berries, nuts & seeds. Full of texture this is a great side salad or light meal!

White bowl filled with kale superfood salad recipe with fork.
Are you ready to dive in? I hope so, this salad is amazing!
Jump to:
  • Why you'll love this recipe   
  • Ingredients
  • Instructions 
  • Equipment
  • FAQ's
  • Variations
  • Related recipes
  • Serve with
  • Superfood Kale Salad Recipe
  • Recipe backstory

Why you'll love this recipe   

If you love the Chick-fil-A Superfood salad - this one will put it to shame!

✔️ It is filled with crunchy goodness.

✔️ it's delicious.

✔️ AND it's good for you!

I'm very excited to share this recipe with you today!

Ingredients

For the exact measurements, please refer to the printable recipe card at the bottom of this post. 

  • kale, spinach and green cabbage or Napa cabbage - all lovely greens with tons of crunch!
  • cucumbers, tomatoes, carrots and edamame - bright fresh veggies to add flavor.
  • cashews, sunflower seeds - pistachios would also be a great addition! Nuts and seeds add protein
  • fresh blueberries - you can really add whatever fruit you enjoy, strawberries, pomegranate seeds
  • Vinaigrette Ingredients
  • marmalade jam - for sweetness, no marmalade, substitute honey.
  • red wine vinegar and spicy yellow mustard - for tanginess, the mustard helps bring everything together.
  • olive oil - to emulsify, salt and black pepper to season.

Instructions 

This is an overview of the instructions. For the complete directions just scroll down to the bottom!

  1. Chop, slice and dice and dice the vegetables add to a large bowl.
  2. Mix together the homemade vinaigrette
  3. Dress the salad with the dressing, enjoy!

Equipment

The following are affiliate links. We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.     

Salad Dressing Mixer Bottle - I bought a couple of these. The bottle has recipes and measurements on the side and it makes it so easy to mix salad dressing!

Superfood Salad Recipe in white bowls.
Superfood Salad Recipe

FAQ's

Which salads are best for weight loss?

Green Salads will be a better choice as opposed to potato or pasta-based salads. A couple of the best choices here on the blog are the recipes for Fresh Garden Salad and Southwestern Salad.

What makes food Superfood?

Superfoods are considered nutritionally dense foods. Most, but not all are plant-based. They offer great nutritional value and healthy benefits without being high in calories and fat.

What is the healthiest salad you can eat?

Reach for spinach or kale - those greens will have the most nutrients. A Superfood Kale Salad is packed with fiber, vitamins and minerals, which makes it a great choice!

Is it OK to eat salad every day?

Absolutely! Packed with nutrients and fiber, a salad is a great addition to your healthy diet.

Crunchy Salad in white bowls on countertop.
Superfood Kale Salad Recipe

Variations

Leftover salad? Pile it in a tortilla, it makes the perfect wrap. (Wait until just before eating to put the wrap together so it doesn't get soggy.)

Unfortunately, I did not take a picture of the wrap. It was so good we devoured them quickly. I loved that it was easy and repurposed leftovers.

Even if you don't eat leftovers as a wrap on day two it stays crunchy and yummy the next day as a salad.

More vegetables and substitutions

  • red onion
  • baby broccoli
  • green onions
  • red cabbage
  • creamy avocado - wouldn't that be delicious?!!
  • roasted sweet potato or butternut squash
  • pumpkin seeds
  • fresh lemon juice or lime juice
  • black beans
  • just about any fresh fruit
  • goat cheese would be an amazing edition to this yummy superfood salad recipe!
  • maple syrup in place of the jam for sweetness in the salad dressing.

If you take a shortcut and use store-bought dressing I won't tell! Use a sweet vinaigrette.

Related recipes

Here are more of my favorite green salad recipes!

  • Steakhouse Salad - Loads of crunch from fried pepperoni, greens, blue cheese, marinated artichokes and hearts of palm pair perfectly with the sweet homemade vinaigrette. This salad is amazing!
  • Shaved Brussels Sprouts Salad - packed with crunchy greens and tangy sprouts, this is a perfect wintertime salad.
  • Kale Quinoa Salad - loads of protein in this delicious greek salad with al of your favorite ingredients as well. Super yummy!
  • This Mexican Fruit Salad Recipe is a colorful salad packed with fresh fruits and healthy ingredients AND it's delicious!

Serve with

  • How about a great Tri Tip Roast - big meaty steak that can stand up to this salad.
  • A yummy grilled chicken breast would be delicious as well.
  • Dinner Rolls - these are ridiculously good (and easy!), I dare you to eat just one!
  • And for dessert, these easy Lemon Bars are just so good!

Don't forget to check out my Amazon storefront for some of my favorite products! 🛍️

If you love this recipe please leave a ⭐⭐⭐⭐⭐ rating! 

Green salad in white bowl with fork filled with salad.
Print Recipe Pin Recipe
5 from 5 votes

Superfood Kale Salad Recipe

This tasty salad is filled with crisp vegetables, sweet fruit and crunchy nuts. It's delicious!
Prevent your screen from going dark
Prep Time15 mins
Total Time15 mins
Course: Salad
Cuisine: Vegan, Vegetarian
Servings: 6 servings
Calories: 308kcal
Author: Deb Clark
As an Amazon Associate I earn from qualifying purchases.

Ingredients

  • 1 cup shredded kale
  • 4 cups chopped spinach
  • 1 cup shredded cabbage
  • 1 cup shredded carrots
  • 1 cup sliced cucumber seeds removed
  • 1 cup blueberries
  • 1 cup cherry tomatoes sliced in half
  • ½ cup cashews
  • ¼ cup sunflower seeds
  • Vinaigrette Ingredients
  • 2 tablespoon marmalade jam
  • 3 tablespoons red wine vinegar
  • 1 teaspoon spicy yellow mustard
  • ½ cup olive oil
  • ½ teaspoon salt
  • ¼ teaspoon pepper

I earn a commission from Instacart from qualifying purchases.

Instructions

  • This is super easy to put together. Slice and shred all the vegetables and add to a large bowl.
  • Add the remaining ingredients.
  • Combine the salad dressing ingredients, mix well.
  • Add ¼ cup dressing to the salad, mix well - adding remaining dressing as needed to dress the salad (nothing is worse than a soggy salad!).
  • Store remaining dressing in the refrigerator it will keep 4-5 days if tightly sealed.

Nutrition

Calories: 308kcal | Carbohydrates: 17g | Protein: 4g | Fat: 25g | Saturated Fat: 3g | Sodium: 246mg | Potassium: 427mg | Fiber: 3g | Sugar: 8g | Vitamin A: 5965IU | Vitamin C: 24.7mg | Calcium: 51mg | Iron: 2.2mg
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Recipe backstory

How are you doing with your New Years Resolutions? Do you make resolutions? I do - I love to challenge myself, sometimes I fail and sometimes.... like last year I do really well!

I think it's because my biggest challenge last year involved a team; Mom, Dan and myself. We set a goal to walk or run 2016 miles in 2016 and you know what? On December 18th, 2016 we met our goal!

Mom, Dan and I walking in the rain.
Mom, Dan and I walked and ran 2016 in 2016!

My Mom who is 75 years old walked 480 miles last year!! How cool is that? (Mom is my hero, I want to be just like her when I grow up!)

Dan and I picked up the slack. That left us with about 770 miles each, which isn't huge but it was challenging to complete. (Having broken ribs in the middle of the year didn't help.) Together WE DID IT!

We've already set our goal for next year and you guessed it - 2017 miles in 2017!

I'm best when I set goals and challenge myself. Daily, weekly, monthly and for the year. If I don't, I find myself spinning and I don't like it when I'm not productive.

Making better choices is part of those goals. I've been leaning this way for a while and I want to continue that into 2017. So....without further adieu...drumroll please!

Originally published January 8, 2017 - updated December 20, 2021 to improve instructions.

More Vegetarian and Vegan Recipes

  • Eggplant and Butternut Squash Recipe
  • Quinoa Spinach Salad Recipe
  • Vegetarian Lentil Soup Recipe
  • Braised Swiss Chard 

About Bowl Me Over

Welcome to Bowl Me Over! My name is Debra and I send warm greetings from sunny California. I am a serious foodie – I’ve been known as the go-to girl in our family for years, catering weddings and anniversary parties. In the summer I help cook mountains of food for our family reunions. Often times things I create end up in a bowl, hence the name Bowl Me Over! Let's stay connected, you can email me at [email protected] and find me on Facebook, Pinterest, Instagram, Twitter and YouTube.

Reader Interactions

Comments

  1. Jenny | Honey and Birch

    January 16, 2017 at 9:38 am

    All of the superfoods in one bowl!! Love it.

    Reply
  2. Jennifer A Stewart

    January 15, 2017 at 5:08 pm

    That is amazing that you walk/ran that many miles! What an accomplishment! I didn't make any New Year's Resolutions this year because I always make huge ones and fail all the time. I just want to do my best this year and not be too hard on myself. oh and make a lot of food! This superfood salad looks amazing and a way to get lots of nutrients!!

    Reply
  3. Aunt Bee

    January 15, 2017 at 5:06 pm

    5 stars
    Well, I am craving a salad now! I know what I am having for lunch tomorrow! This looks FANTASTIC!

    Reply
  4. Michaela Kenkel

    January 15, 2017 at 9:02 am

    5 stars
    This is MY KIND of salad!! All of that yummy goodness packed into one bowl!! Congrats on completing your goal!! That is outstanding!

    Reply
    • Bowl Me Over

      January 16, 2017 at 12:40 pm

      Awesome, enjoy that crunch!! Yummy goodness here - thanks for stopping by Michaela!

      Reply
  5. Justine

    January 15, 2017 at 4:59 am

    I love your walking goals and I love your salad!

    Reply
    • Bowl Me Over

      January 16, 2017 at 12:39 pm

      Thank you Justine!!

      Reply
  6. Michelle

    January 14, 2017 at 5:43 pm

    That is awesome about your mom! My mother in law is my workout hero...she does classes at the gym with a lot of my friends, and they are always telling me how amazing she is!
    Love this salad...definitely up my alley! I bet my daughter will love it too. I can't wait to try it!

    Reply
    • Bowl Me Over

      January 16, 2017 at 12:39 pm

      Thanks Michelle - Mom is my hero & my best friend! We pal around as much as possible. 😀 Thank you for your kind word for the salad - so yummy and such a great healthy choice!

      Reply
  7. Angela

    January 14, 2017 at 4:22 pm

    WOW! What an inspiration! 2016 miles in a year takes dedication! Congrats to you, Dan and your mom! Also, this salad.... WOW! I cannot wait to make this!

    Reply
    • Bowl Me Over

      January 16, 2017 at 12:30 pm

      Thanks so much Angela! Enjoy that salad!!

      Reply
  8. debi at Life Currents

    January 14, 2017 at 1:05 pm

    This looks so good! I love salads like this - not only are they tasty, but so good for you!

    Reply
    • Bowl Me Over

      January 16, 2017 at 12:35 pm

      So very true Debi, thank you so much for stopping by!

      Reply
  9. Julie

    January 14, 2017 at 6:53 am

    I love a great salad, and nothing is missing from this one. It's just beautiful too!

    Reply
    • Bowl Me Over

      January 16, 2017 at 12:33 pm

      Thank you Julie, we love it! Hope you do too!!

      Reply
  10. Christie

    January 13, 2017 at 2:54 pm

    5 stars
    That looks SO amazing!! People have been saying it for years, but if you eat healthy you can live longer! I'll be eating this salad often.

    Reply
    • Bowl Me Over

      January 16, 2017 at 12:32 pm

      So very true! You are what you eat, right? Enjoy!!

      Reply
  11. Camilla

    January 13, 2017 at 8:12 am

    5 stars
    This salad sounds amazing, love the addition of cashews and the marmalade in the dressing - yum:-)

    Reply
    • Bowl Me Over

      January 16, 2017 at 12:32 pm

      Mmmmm....makes me hungry it again and we just ate lunch!!

      Reply
  12. [email protected]'s Dinnertime Dish

    January 12, 2017 at 4:24 pm

    The color in this salad is gorgeous and I'm sure it tastes amazing!

    Reply
    • Bowl Me Over

      January 16, 2017 at 12:31 pm

      Thanks Lisa - love all that yummy crunch!!

      Reply
  13. Patty Haxton Anderson

    January 12, 2017 at 8:09 am

    This super salad is just chocked with great ingredients and it looks so delicious!

    Reply
    • Bowl Me Over

      January 12, 2017 at 3:23 pm

      Thanks Patty, we just love this salad!!

      Reply
  14. Ilona @ Ilona's Passion

    January 11, 2017 at 7:53 pm

    I love meatless Mondays and I actually have my meatless dinners throughout the week too. Great salad!

    Reply
    • Bowl Me Over

      January 11, 2017 at 10:12 pm

      Thanks so much Ilona - so many tasty options out there!!

      Reply
  15. Luci {Luci's Morsels}

    January 11, 2017 at 7:15 pm

    5 stars
    This salad looks like it's full of flavor and nutrients! I like how it incorporates a lot of Mediterranean elements but also some added sweetness from blueberries. YUM.

    Luci's Morsels | fashion. food. frivolity.

    Reply
    • Bowl Me Over

      January 11, 2017 at 10:12 pm

      Yes, lots of tasty & crunchy bites, enjoy Luci!!

      Reply
  16. Matt @ Plating Pixels

    January 11, 2017 at 6:51 pm

    Such a awesome goal! I've been focusing on healthy eating and will add this to the list.

    Reply
    • Bowl Me Over

      January 11, 2017 at 10:13 pm

      Great!! Good luck on your goals for 2017 Matt!!

      Reply
  17. Meg @ With Salt and Wit

    January 11, 2017 at 6:15 pm

    Wow! This salad looks amazing! I cannot wait to dive into this!

    Reply
    • Bowl Me Over

      January 11, 2017 at 10:13 pm

      Enjoy Meg, thank you so much for stopping by!!

      Reply
  18. Lisa | Garlic & Zest

    January 11, 2017 at 5:50 pm

    I love the 2017 goal -- what a great idea! My husband and I are at the gym every morning and we do about half an hour on the elliptical plus another 40 minutes of weight training, lunges, squats and pushups. We don't have a real mile goal, but I like the sound of this... The salad is fab!

    Reply
    • Bowl Me Over

      January 11, 2017 at 10:14 pm

      Wow, that sounds like quite the workout Lisa - good luck in 2017!!

      Reply
  19. Patty Haxton Anderson

    January 10, 2017 at 7:44 am

    Your photos are so good. If I were to eat healthy, this would be the supersalad I would eat!

    Reply
    • Bowl Me Over

      January 11, 2017 at 10:16 pm

      Thanks so much Patty, photos are always such a challenge - we all work so hard on them!

      Reply
  20. christine

    January 09, 2017 at 7:56 pm

    How stinkin' cute is your mom? Seriously! I love that she does all that walking. I really should incorporate more superfoods into my diet, especially because I have rheumatoid arthritis. I know it would be beneficial to me. Maybe I'll start w/ this yummy looking salad!

    Reply
    • Bowl Me Over

      January 11, 2017 at 10:17 pm

      Mom is the best, thanks Christine!! And hey...gotta start somewhere, right?!! 😀

      Reply
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