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!
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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!
- Chop, slice and dice and dice the vegetables add to a large bowl.
- Mix together the homemade vinaigrette
- Dress the salad with the dressing, enjoy!
Equipment
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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!
FAQ's
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.
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.
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!
Absolutely! Packed with nutrients and fiber, a salad is a great addition to your healthy diet.
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!
Superfood Kale Salad Recipe
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
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
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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!
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
Originally published January 8, 2017 - updated December 20, 2021 to improve instructions.
Jenny | Honey and Birch says
All of the superfoods in one bowl!! Love it.
Jennifer A Stewart says
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!!
Aunt Bee says
Well, I am craving a salad now! I know what I am having for lunch tomorrow! This looks FANTASTIC!
Michaela Kenkel says
This is MY KIND of salad!! All of that yummy goodness packed into one bowl!! Congrats on completing your goal!! That is outstanding!
Bowl Me Over says
Awesome, enjoy that crunch!! Yummy goodness here - thanks for stopping by Michaela!
Justine says
I love your walking goals and I love your salad!
Bowl Me Over says
Thank you Justine!!
Michelle says
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!
Bowl Me Over says
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!
Angela says
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!
Bowl Me Over says
Thanks so much Angela! Enjoy that salad!!
debi at Life Currents says
This looks so good! I love salads like this - not only are they tasty, but so good for you!
Bowl Me Over says
So very true Debi, thank you so much for stopping by!
Julie says
I love a great salad, and nothing is missing from this one. It's just beautiful too!
Bowl Me Over says
Thank you Julie, we love it! Hope you do too!!
Christie says
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.
Bowl Me Over says
So very true! You are what you eat, right? Enjoy!!
Camilla says
This salad sounds amazing, love the addition of cashews and the marmalade in the dressing - yum:-)
Bowl Me Over says
Mmmmm....makes me hungry it again and we just ate lunch!!
Lisa@Lisa's Dinnertime Dish says
The color in this salad is gorgeous and I'm sure it tastes amazing!
Bowl Me Over says
Thanks Lisa - love all that yummy crunch!!
Patty Haxton Anderson says
This super salad is just chocked with great ingredients and it looks so delicious!
Bowl Me Over says
Thanks Patty, we just love this salad!!
Ilona @ Ilona's Passion says
I love meatless Mondays and I actually have my meatless dinners throughout the week too. Great salad!
Bowl Me Over says
Thanks so much Ilona - so many tasty options out there!!
Luci {Luci's Morsels} says
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.
Bowl Me Over says
Yes, lots of tasty & crunchy bites, enjoy Luci!!
Matt @ Plating Pixels says
Such a awesome goal! I've been focusing on healthy eating and will add this to the list.
Bowl Me Over says
Great!! Good luck on your goals for 2017 Matt!!
Meg @ With Salt and Wit says
Wow! This salad looks amazing! I cannot wait to dive into this!
Bowl Me Over says
Enjoy Meg, thank you so much for stopping by!!
Lisa | Garlic & Zest says
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!
Bowl Me Over says
Wow, that sounds like quite the workout Lisa - good luck in 2017!!
Patty Haxton Anderson says
Your photos are so good. If I were to eat healthy, this would be the supersalad I would eat!
Bowl Me Over says
Thanks so much Patty, photos are always such a challenge - we all work so hard on them!
christine says
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!
Bowl Me Over says
Mom is the best, thanks Christine!! And hey...gotta start somewhere, right?!! 😀