Quick & Easy Kale Salad with Tahini Dressing

Let’s face it – finding a salad that’s both good for you and actually fills you up can feel like searching for a needle in a haystack. Between busy workdays and trying to get a proper lunch break, most of us end up settling for the same old boring lettuce mix or reaching for something less healthy just to get through the afternoon.

That’s where this kale salad with tahini dressing comes in – it’s hearty enough to keep you satisfied, quick to throw together, and tastes so good you’ll forget you’re eating something healthy. Plus, it’s the kind of recipe that works with whatever veggies you have hanging out in your fridge.

What Kind of Kale Should I Use?

For a raw kale salad, Lacinato kale (also called dinosaur or Tuscan kale) is often the top choice since its leaves are more tender and a bit less bitter than curly kale. That said, curly kale works perfectly fine too – it just might need a little extra massage time to break down those tough fibers. Regular green kale from the grocery store is what most people use, and it turns out great as long as you remove those tough stems and give the leaves a good rubdown with some olive oil. Just make sure whatever type you choose looks fresh and crisp, with deep green leaves and no yellow spots. If you’re new to working with kale, give the leaves a thorough wash and dry them well before chopping.

Options for Substitutions

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

• Kale: While kale gives this salad its signature heartiness, you can use other sturdy greens like Swiss chard, collard greens, or even baby spinach. Just note that softer greens won’t need as much massaging.
• Tahini: Out of tahini? Try using almond butter or sunflower seed butter – they’ll give you a similar creamy texture. Just add an extra squeeze of lemon to balance the sweetness.
• Miso: If you don’t have miso, you can skip it and add an extra 1/2 tablespoon of tamari plus 1/4 teaspoon of nutritional yeast for that umami flavor.
• Rice vinegar: Apple cider vinegar or white wine vinegar work great here too. Use the same amount as called for in the recipe.
• Hemp seeds: Feel free to swap with chia seeds or extra sunflower seeds. You can also use chopped nuts like almonds or walnuts.
• Shallots: Red onion works well here too – just use about 1/4 cup finely diced. Or try 2-3 green onions, thinly sliced.
• Dried cranberries: Any dried fruit works great – try raisins, chopped dried apricots, or dried cherries. You can also skip them if you prefer less sweetness.

Watch Out for These Mistakes While Cooking

The biggest mistake when preparing kale salad is not massaging the leaves thoroughly – spending at least 2-3 minutes working the olive oil and lemon juice into the kale with your hands helps break down the tough fibers and makes the greens much more enjoyable to eat. Another common error is adding the dressing too early, which can make your salad soggy – instead, prepare the tahini dressing ahead of time but only combine it with the kale right before serving. To get the most flavor from your tahini dressing, avoid using old tahini paste that’s been sitting in your pantry for months, as it can become bitter and rancid – fresh tahini should be smooth, creamy, and have a nutty aroma. For the best texture, make sure to slice your shallots very thinly and toast your seeds until just golden – this adds the perfect crunch without overwhelming the other ingredients.

What to Serve With Kale Salad?

This hearty kale salad works great as a side dish, but you can easily turn it into a complete meal with a few simple additions. Try adding some grilled chicken, salmon, or crispy tofu on top for protein – the tahini dressing pairs really well with all of these options. For a vegetarian meal, you could toss in some cooked quinoa or chickpeas, which will soak up the tasty dressing while adding extra protein and fiber. If you’re serving this as a side dish, it goes perfectly with grilled meats, roasted vegetables, or even a warm bowl of soup on cooler days.

Storage Instructions

Keep Fresh: This kale salad actually gets better with time! You can keep the dressed salad in an airtight container in the fridge for up to 3 days. Unlike other leafy greens, kale holds up really well and won’t get soggy – the leaves just become more tender and flavorful as they marinate in the dressing.

Prep Ahead: Want to meal prep? Make the tahini dressing separately and store it in a jar in the fridge for up to 5 days. You can also wash and chop the kale, and store it in a container with a paper towel to absorb excess moisture. When you’re ready to eat, just toss everything together!

Pack: This salad is perfect for lunch boxes! If you’re packing it for later, consider putting the seeds in a separate container or baggie to keep them crunchy. The dressed kale travels really well and won’t wilt like regular lettuce would.

Preparation Time	10-15 minutes
Cooking Time	0 minutes
Total Time	10-15 minutes
Level of Difficulty	Easy

Estimated Nutrition

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

• Calories: 550-650
• Protein: 15-20 g
• Fat: 35-45 g
• Carbohydrates: 50-60 g

Ingredients

• 5 cups kale, chopped (from about 1 bunch, stems removed)
• Drizzle of olive oil (optional)
• Juice and zest from 1 medium lemon
• 1/3 cup shallots, thinly sliced (approximately 1 medium shallot)
• 3 tablespoons hemp seeds
• 1/3 cup sunflower seeds or pumpkin seeds, shelled
• 1/3 cup dried cranberries (if desired)
• 4 1/2 tablespoons rice vinegar
• 3 tablespoons tahini paste
• 1 1/2 tablespoons maple syrup
• 1 1/2 tablespoons mellow or white miso
• 1 1/2 tablespoons tamari or soy sauce (preferably with reduced sodium)
• 1/2 inch piece of ginger, grated
• 1 large garlic clove

Step 1: Massage the Kale

Transfer the kale to a large bowl.

Add a drizzle of olive oil (if using), lemon juice, and 1/2 teaspoon of lemon zest.

Massage the kale gently with your hands until it becomes tender and more palatable.

This process helps to soften the leaves and enhance their flavor.

Step 2: Combine Salad Ingredients

After massaging the kale, add in the shallots, hemp seeds, sunflower seeds, and dried cranberries.

Toss all the ingredients together to ensure they are evenly mixed.

Set the combined salad ingredients aside while you prepare the dressing.

Step 3: Make the Dressing

In a medium bowl, mix the rice vinegar, tahini, maple syrup, miso, tamari, and ginger.

Grate or press a clove of garlic into the bowl.

Stir all the ingredients together well to combine.

If the dressing is too thick or not to the desired consistency, add cold water one tablespoon at a time while mixing until it reaches your preferred taste and consistency.

Step 4: Toss the Salad

Drizzle the desired amount of dressing over the salad.

Toss the salad until all the ingredients are evenly coated with the dressing.

Serve immediately and enjoy your refreshing and flavorful kale salad!