Chopped Kale Salad

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ELIZABETH

I'm a Certified Health Coach, longtime blogger, and host of Elizabeth Eats on YouTube. In addition to writing recipes (I love to eat!), I'm a strong believer that life is too short to settle for anything less than living your best life.

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chopped kale salad

This is one of my absolute favorite summer salads. I originally posted this chopped kale salad recipe last summer and still can’t get enough. It’s super easy to make, and the combination of mint & dill is absolutely divine. The variety of textures and flavors also make it really fun to eat.

I also love it because it’s packed with fiber, antioxidants, vitamins, minerals, healthy fats, good carbs, and protein. It’s low-glycemic, gluten-free, and dairy-free and just about one of the best things you can eat. I’m obsessed!

Ingredients:

  • Garbanzo Beans: You’ll need one 15-ounce can of garbanzo beans, drained and rinsed well. If you’re not a huge garbanzo beans fan you can use any type of beans you prefer or even lentils.
  • Zucchini: Chop 1 medium zucchini into 1/4 inch cubes for your Chopped Kale Salad.
  • Cucumber: Chop 1 medium cucumber into 1/4 inch cubes.
  • Bell Peppers: You’ll also need to chop 1 yellow, orange, or red bell pepper, into 1/4-inch cubes.
  • Onions: You’ll need 1/2 large red onion, chopped into 1/4 inch cubes
  • Kale: This Chopped Kale Salad needs 3-4 large leaves of stemmed and chopped green kale into 1/2 inch pieces, then massage them for 30 seconds to soften them up.
  • Dill: You’ll need 1 tablespoon of finely chopped fresh dill.
  • Mint: 1 tablespoon of finely chopped fresh mint.
  • Lemon Juice: For the dressing, you’ll need 1 tablespoon of freshly squeezed lemon juice.
  • Extra Virgin Olive Oil: One and a half tablespoons of extra virgin olive oil.
  • Red Wine Vinegar: One and a half tablespoons of red wine vinegar.
  • Salt: You’ll need 1/2 teaspoon of sea salt (plus more to taste).
  • Black Pepper: Finally, you’ll need 1/4 teaspoon of freshly ground black pepper
chopped kale salad top view

How To Make A Chopped Kale Salad

  1. Rinse and prepare all your produce.
  2. In a large salad bowl, add the beans, veggies, and herbs then drizzle them with lemon juice, vinegar, and olive oil.
  3. Add sea salt and pepper to taste and toss well to combine.
  4. If you can, let sit for at least 15 minutes to let the flavors of your Chopped Kale Salad come together.
chopped kale salad ingredients

Tip: When chopping the veggies the idea is to make them all about the same size as the garbanzo beans.

If you’re looking for more Kale recipes, I recommend you try these:

Cooking Time

10 minutes

This Chopped Kale Salad is so easy to make. All you need to do is cut up your veggies and toss them in the dressing.

Chopped Kale Salad recipe

Storing

Store your Chopped Kale Salad in an airtight glass container for up to 5 days in the refrigerator.

Yield

This recipe makes 4-6 servings of Chopped Kale Salad depending on your preferred portion size.

Print
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Chopped Kale Salad recipe

Chopped Kale Salad Recipe

  • Author: Elizabeth Rider
  • Prep Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: Serves 4-6 1x

Ingredients

Units Scale
  • 1 15 ounce can garbanzo beans, drained and rinsed well
  • 1 medium zucchini, chopped into 1/4 inch cubes
  • 1 medium cucumber, chopped into 1/4 inch cubes
  • 1 yellow, orange or red bell pepper, chopped into 1/4 inch cubes
  • 1/2 large red onion, chopped into 1/4 inch cubes
  • 34 large leaves green kale, stemmed & chopped into 1/2 inch pieces, then massaged for 30 seconds to soften
  • 1 tablespoon fresh dill, finely chopped
  • 1 tablespoon fresh mint, finely chopped
  • 1 tablespoon freshly squeezed lemon juice
  • 1 1/2 tablespoon extra virgin olive oil
  • 1 1/2 tablespoon red wine vinegar
  • 1/2 teaspoon sea salt (plus more to taste)
  • 1/4 teaspoon freshly ground black pepper

Instructions

  1. Rinse and prepare all produce.
  2. In a large salad bowl, add the beans, veggies and herbs then drizzle with the lemon juice, vinegar and olive oil.
  3. Add sea salt & pepper to taste and toss well to combine.
  4. If you can, let sit at least 15 minutes to let the flavors come together. Store in an airtight glass container up to 5 days in the refrigerator.

Notes

When chopping the veggies the idea is to make them all about the same size as the garbanzo beans.

CHOPPED SUMMER KALE SALAD

Read the Comments +

  1. Laurie says:

    So good! My fresh mint plants are doing well so I did an internet search for recipes using fresh mint and came across this one. Luckily I had all the ingredients. I whisked the lemon juice, olive oil and vinegar before I added it to the veggies. I made a half batch intending it to be for 2 lunches but I ended up eating the whole thing on lunch day 1 – it’s that good 🙂

  2. Lydia says:

    Sooooo yummy! I paired this with your butternut squash carrot curry soup. Great soup and salad lunch…2 thumbs up from me and my roommate. Thanks for these recipes. I’ve been pescatarian for three years and I’m converting to a vegetarian diet. With your help, this is becoming a fun and healthy lifestyle change.

  3. Arrin Black says:

    I couldn’t even wait the 15 minutes for it to sit. SO GOOD!

  4. Ellen Allard says:

    This looks too good for words. And perfect for summer!

  5. Maggie2694 says:

    Loved this! Had everything on hand from my CSA order. And paired it with the cauliflower leek soup from your book. However, substituted the cauliflower with potatoes and added fresh corn. Not so low glycemic  but, again, used fresh local produce and it was a nice treat for all!!! Thank you Elizabeth! Maggie

  6. Cheryl Magby says:

    I’m going to try this!!!

  7. Josh Myers says:

    Exquisite Elizabeth.  Absoultely wonderful. Boom-shakalaka keep crushing it!

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Hi, I'm Elizabeth

I'm a strong believer that life is too short to settle for anything less than living your best life. 

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