Protein-Packed Spring Kale Salad

I avoided kale for years because the only way I’d ever had it was tough and bitter in those pre-made grocery store salads. It’s how they always served it at work lunches too. When my friend made it at home, it was like eating raw leaves from the backyard.

That’s because nobody told me the secret to good kale—it needs a gentle massage first. Yep, you read that right! Just a few minutes of working the leaves with your hands makes them tender and actually tasty. This spring kale salad changed everything for me, and now it’s a regular at our family dinners.

What Kind of Kale Should I Use?

This recipe calls for dinosaur kale (also known as Tuscan or lacinato kale), which is a great choice for salads because of its softer texture compared to curly kale. While curly kale can certainly work as a substitute, dinosaur kale has flatter, darker leaves that are easier to chop and tend to be less tough. The key to working with any type of kale is to remove the tough center stems and give the leaves a gentle massage with a bit of olive oil and salt before adding other ingredients – this helps break down the fibrous texture and makes it more pleasant to eat. If you’re new to kale, dinosaur kale is definitely the most beginner-friendly variety since it’s naturally more tender and has a milder, less bitter taste.

Options for Substitutions

This salad is super adaptable and you can make several swaps based on what you have in your kitchen:

• Dinosaur kale: Regular curly kale works just fine here, or you could try Swiss chard or baby spinach. Just remember that spinach is more tender and won’t hold up as long once dressed.
• Brussels sprouts: No Brussels? Try using shredded cabbage or broccoli slaw instead – they’ll give you that same nice crunch.
• Sweet potato: Butternut squash or regular potato would work well too. Just cube and roast them the same way.
• Cosmic crisp apple: Any crisp apple variety will do – Honeycrisp, Fuji, or Gala are all good options.
• Dried cherries: Feel free to use cranberries, raisins, or even chopped dried apricots instead.
• Cashews: Any nuts work here – try almonds, pecans, or walnuts. Just make sure to toast them for the best flavor.
• Chickpeas: White beans or even edamame can step in for chickpeas. Just make sure they’re well-drained.
• Goat cheese: Not a fan of goat cheese? Try feta, blue cheese, or leave it out for a dairy-free version.
• Apple cider vinegar: For the dressing, white wine vinegar or rice vinegar can work as substitutes.

Watch Out for These Mistakes While Cooking

The biggest mistake when preparing kale salad is not massaging the kale leaves thoroughly – spending at least 2-3 minutes working the leaves with your hands breaks down the tough fibers and makes the greens much more enjoyable to eat. Another common error is adding the dressing too early before serving, which can make the vegetables soggy – instead, toss the salad with dressing just before you’re ready to eat, keeping the ingredients crisp and fresh. When roasting the sweet potatoes and chickpeas, avoid overcrowding the pan as this leads to steaming rather than roasting – use two separate baking sheets if needed, and make sure there’s space between the pieces for proper browning. For the best texture combination, add the cashews and apple chunks last to maintain their crunch, and if you’re meal prepping, store the dressing separately in an airtight container to keep everything fresh for up to 3 days.

What to Serve With Spring Kale Salad?

This hearty kale salad works really well as a complete meal on its own, but there are some great ways to round it out if you’re feeding a crowd. A piece of crusty whole grain bread or warm pita makes perfect sense here – you’ll want something to soak up that tasty lemon Dijon dressing! For protein lovers, this salad pairs nicely with a simple grilled chicken breast or baked salmon fillet. If you’re keeping things plant-based, a cup of warm lentil soup on the side turns this into an extra cozy meal that’s still light and fresh.

Storage Instructions

Keep Fresh: This salad is best enjoyed right after it’s made, but if you need to store it, keep the dressing separate from the salad ingredients. Place the mixed salad in an airtight container and the dressing in a small jar. The prepped salad will stay crisp in the fridge for up to 3 days.

Prep Ahead: Want to meal prep? Roast the sweet potatoes and chickpeas ahead of time, and store them separately. The dressing can be made up to 5 days in advance – just give it a good shake before using. When you’re ready to eat, toss everything together with the fresh ingredients for the best texture and flavor.

Pack Smart: If you’re packing this for lunch, layer the ingredients with the heartier vegetables at the bottom and the delicate ones on top. Keep the avocado, goat cheese, and dressing separate until you’re ready to eat to prevent the salad from getting soggy.

Preparation Time	15-25 minutes
Cooking Time	38-40 minutes
Total Time	53-65 minutes
Level of Difficulty	Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 1400-1600
• Protein: 40-50 g
• Fat: 90-100 g
• Carbohydrates: 150-170 g

Ingredients

• 1 bunch dinosaur kale, rinsed, stems removed, and chopped
• 2 cups shredded brussels sprouts
• 1 large sweet potato, cut into cubes
• 1 medium avocado, cut into cubes
• 1 can chickpeas, drained and rinsed
• 1/2 cup raw cashews
• 1 cosmic crisp apple, cut into cubes
• 1/2 cup dried cherries
• 1/4 cup extra virgin olive oil, separated
• 1 lemon
• 1/2 tablespoon smoked paprika
• 1 teaspoon turmeric
• 1/2 tablespoon garlic granules
• 1 teaspoon cumin
• Salt and black pepper to taste
• 3 ounces crumbled goat cheese (optional)
• **lemon dijon dressing**
• 1 clove garlic, minced
• 1 tablespoon dijon mustard
• 2 tablespoons apple cider vinegar
• Juice from 2 lemons
• 1/2 cup extra-virgin olive oil
• 2 tablespoons chopped fresh parsley (or 1 teaspoon dried)
• 1/4 teaspoon kosher salt
• Pinch of black pepper

Step 1: Prepare the Kale and Brussels Sprouts

Begin by washing, trimming, and chopping the lacinato kale.

Next, slice the Brussels sprouts and combine them with the kale in a large bowl.

Drizzle 1 tablespoon of olive oil and the juice of half a lemon over the greens.

Toss gently to mix everything together, then sprinkle with kosher salt and black pepper.

Set the mixture aside to allow the flavors to meld.

Step 2: Preheat the Oven and Prepare Sweet Potatoes

Preheat your oven to 425°F (220°C).

Wash, peel, and dice the sweet potato into bite-sized pieces.

Drain and rinse the chickpeas thoroughly.

In a separate bowl, combine the diced sweet potatoes and rinsed chickpeas with the cashews.

Drizzle the remaining olive oil over them and toss to coat well, ensuring every piece is evenly oiled.

Step 3: Season and Roast Sweet Potato Mixture

Sprinkle paprika, turmeric, garlic, and cumin over the sweet potato, chickpeas, and cashew mixture.

Add a liberal pinch of kosher salt for extra flavor.

Spread the seasoned mixture evenly onto a cookie sheet.

Bake in your preheated oven for about 30 minutes, or until the sweet potatoes are tender and beautifully golden brown.

Step 4: Combine Cooked Sweet Potato with Greens

Once roasted, remove the sweet potatoes, chickpeas, and cashews from the oven.

Add the roasted sweet potatoes to the bowl containing the kale and Brussels sprouts.

Mix everything together so the roasted flavors combine with the fresh greens.

Step 5: Roast Chickpeas and Cashews Separately

Using the same hot baking sheet, place the chickpeas and cashews back onto the tray.

Return them to the oven and bake for an additional 8 to 10 minutes, or until the chickpeas become slightly crispy and the cashews are lightly toasted.

This enhances their crunch and flavor.

Step 6: Assemble and Serve

Remove the crispy chickpeas and toasted cashews from the oven, and incorporate them into the kale, Brussels sprouts, and sweet potato mixture.

Toss everything together to ensure even distribution of the ingredients.

Serve your vibrant and flavorful salad warm or at room temperature, enjoying the blend of crisp, fresh, and roasted elements.