How to Make Kale Crunch Salad: A Step-by-Step Guide

Imagine sitting at your kitchen table, surrounded by the fresh greens of kale and cabbage. They’re glistening under the light, ready to become a crunchy and satisfying salad. This kale crunch salad is a delicious twist on the Chick-fil-A version. It’s not just easy to make; it’s a celebration of healthy ingredients that will refresh your body and spirit.

With just a few simple steps, you can make this nourishing salad. It’s perfect for a weeknight dinner or a gathering with friends. Let’s explore how to make this delightful dish with fresh ingredients.

Key Takeaways

• This easy recipe serves 4-6 as a side or 2-3 as a main dish.
• Healthy salad ingredients include kale, cabbage, and nuts for crunch.
• The prep time is just 20 minutes, making it a quick meal option.
• Customize with feta cheese or diced apples for extra flavor.
• Keep leftovers in an airtight container in the refrigerator for 3-4 days.

Introduction to Kale Crunch Salad

The kale crunch salad combines crispy curly kale and vibrant cabbage. It’s topped with crunchy nuts and a zesty dressing. This salad, which comes from Chick-fil-A, is loved for its fresh taste and healthy ingredients.

It’s perfect for those who want to eat more greens. It can be enjoyed as a light lunch or a side dish. Making it is fast, taking only 15 minutes.

Why You Should Try This Kale Crunch Salad

This kale crunch salad is a quick and nutritious recipe. It takes just 15 minutes to make. It’s perfect for any time, with 4 cups of shredded kale and 2 cups of savoy cabbage.

It also has roasted almonds, diced apples, and grated carrots. These add great taste and extra nutrients. The dressing is made from tahini, apple cider vinegar, and more, making each bite delicious.

This salad is great for vegetarians and those watching their diet. It has 263 calories per serving, with healthy fats and fiber. You can make it in bulk and keep it fresh for a week.

Trying this salad means enjoying a mix of textures and flavors. It’s perfect as a side or a light meal. It’s a healthy choice that’s easy to make.

Nutritional Benefits of Kale and Cabbage

Kale and cabbage are packed with nutrients, making them great for your diet. They taste good and are full of vitamins and minerals. Adding them to your meals boosts your health and adds flavor.

Vitamins and Minerals

Kale is known for its rich nutritional content. It’s full of vitamin K, folate, vitamin C, calcium, and potassium, which help with blood clotting, immune function, and bone health. The cabbage adds more vitamins, like B6 and manganese.

Eating these greens can help your body work better and lower disease risk.

High Fiber Content

Kale and cabbage are also high in fiber. A kale salad has about 12 grams of fiber, helping you meet your daily needs. Fiber is good for your digestion, keeps you full, and helps with weight control.

Ingredients You Will Need

Making your kale crunch salad requires fresh and tasty ingredients. This mix not only boosts the flavor but also keeps the salad healthy. Here are the key ingredients and optional extras for a great salad.

Kale and Cabbage

The salad starts with:

• 1 bunch of curly kale (yields 8-10 cups loosely packed, de-stemmed, and chopped)
• 2 cups shredded green cabbage for extra crunch and nutrients

Nutty Toppings

For texture and taste, add these nutty toppings:

• 1/4 cup sliced toasted almonds (or substitute with pecans, walnuts, sunflower seeds, or pepitas)
• Optional add-ins: chopped apples, dried cranberries, vegan feta cheese, shredded carrots, and sliced green onions to switch up the taste

Homemade Dressing Essentials

A homemade dressing is key to bringing everything together. For the dressing, you’ll need:

• 2 tablespoons apple cider vinegar
• 1 tablespoon maple syrup (can adjust to taste)
• 1 tablespoon Dijon mustard
• Juice of 1/2 lemon
• 1/4 cup extra virgin olive oil

With these ingredients, you’re ready to make a tasty and healthy salad. It takes about 10 minutes to prepare. You can enjoy it for several days.

Preparation Steps for Kale Crunch Salad

To make a great kale crunch salad, you need to follow some key steps. First, wash the kale well. This makes your salad clean and fresh. Then, chop the veggies right so the flavors spread evenly.

Massaging the kale makes it soft and less bitter. This gives your salad the perfect texture.

Washing and Chopping Ingredients

Begin by washing the kale and cabbage well. Rinse the kale under cold water to get rid of dirt. Use a salad spinner to dry it properly.

Take out the tough stems and chop the kale into small pieces. Shred the cabbage finely so it mixes well with the kale.

Massaging the Kale

Massaging the kale is a crucial step. Rub the leaves gently for about five minutes. This makes the kale tender and flavorful.

It also helps the dressing stick to the leaves better. This makes your salad taste even better.

The Perfect Homemade Dressing

A vibrant salad needs a dressing that brings out its flavors. Preparing your own dressing allows you to customize the flavor to your liking. It also makes your Kale Crunch Salad healthier. This vinegar is tangy and sweet, making your salad even better.

Ingredients for the Vinaigrette

These essential ingredients create a delicious vinaigrette:

• 1/3 cup of olive oil
• 2 tablespoons of apple cider vinegar
• 2 tablespoons of Dijon mustard
• 1 tablespoon of honey or maple syrup
• Salt and pepper to taste

Mixing and Storing the Dressing

Mixing the ingredients is easy. Just put everything in a jar with a tight lid. Shake it well until it’s smooth. You can tweak the taste by adding more sweetener or mustard.

Keep the dressing fresh in the fridge. It lasts up to four days in an airtight container. Shake it before using it on your salad.

Ingredient	Amount	Purpose
Olive Oil	1/3 cup	Base oil for richness
Apple Cider Vinegar	2 tablespoons	Adds tanginess
Dijon Mustard	2 tablespoons	Enhances flavor depth
Honey or Maple Syrup	1 tablespoon	Balances acidity
Salt and Pepper	To taste	Enhances overall flavor

How to Combine Your Ingredients

To make kale crunch salad, start by chopping 3-4 cups of kale leaves and 2 cups of cabbage thinly. Put these in a big bowl. Add 1/2 cup of roasted, salted almonds for extra crunch.

Mix the salad well to spread the kale and cabbage evenly. This makes sure every bite is full of flavor and texture.

Then, pour your homemade dressing over the salad. Use apple cider vinegar, Dijon mustard, honey, and oils for a tangy yet sweet taste. Toss the salad gently to coat every green with the dressing.

Consider massaging the kale before serving. This softens the tough fibers, making it easier to chew. After mixing well, your salad is ready to enjoy.

Serving Suggestions for Kale Crunch Salad

There are many ways to serve your kale crunch salad. It’s great as a side with grilled chicken. The chicken adds protein and flavor. It’s also good with a hearty soup on cool days. Try it with lentil or vegetable soup for a complete meal.

This salad is perfect for picnics too. It’s a healthy choice that everyone will enjoy.

Pairing with Main Dishes

Turn your kale crunch salad into a main dish. Add roasted chickpeas or diced tofu for extra protein. These keep the salad plant-based. You can also add fruits like strawberries or mango for a sweet touch.

This makes the salad refreshing and light.

Creative Variations and Add-ins

Be creative with your kale crunch salad. Add veggies like shredded carrots, bell peppers, or cooked quinoa. Try walnuts or pecans instead of almonds for a twist.

Diced apples or dried cranberries add sweetness. These changes make the salad interesting and customizable to your taste.

FAQ

How long does it take to prepare the kale crunch salad?

You can make this healthy salad in under 10 minutes. It’s quick and easy to prepare.

Is the kale crunch salad gluten-free?

Yes, it is. The ingredients like curly kale, cabbage, and nuts are naturally gluten-free. Just check any extra toppings or dressings for gluten-free options.

Can I make the dressing ahead of time?

Absolutely! Mix the homemade dressing in a jar. Keep it refrigerated for up to seven days. Shake well before using.

What are some good substitutes for almonds?

If you’re allergic to nuts, try pumpkin seeds or sunflower seeds. They add crunch without the nuts.

Is this salad suitable for meal prep?

Yes, it’s perfect for meal prep. Keep the dressing separate to maintain the salad’s crispness until you’re ready to enjoy it.

Is it possible to add protein to the kale crunch salad?

Certainly! Add grilled chicken, chickpeas, or tofu to boost the protein. It makes the salad more filling.

What other vegetables can I incorporate into this salad?

Get creative! Add bell peppers, radishes, or cucumbers to mix up the flavors and textures.

Is the kale crunch salad vegetarian?

Yes, it’s a great vegetarian choice. It’s full of healthy ingredients, perfect for a plant-based diet.

How do I make the salad more flavorful?

Try different toppings and dressings! Add feta cheese or fresh apples for extra flavor.