• Skip to main content
  • Skip to primary sidebar
  • Home
  • About
  • Book
  • Search

  • Facebook
  • Instagram
  • Pinterest
  • YouTube
  • Recipe Index
  • Lifestyle

Elizabeth Rider

  • Classes
  • Subscribe
menu icon
go to homepage
subscribe
search icon
Homepage link
  • Recipe Index
  • About
  • Subscribe
  • Classes
    • Facebook
    • Instagram
    • Pinterest
    • YouTube
  • ×

    Home » Recipes

    Chopped Kale Salad

    Jump to Recipe
    by Elizabeth Rider12 Comments

    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 ¼ inch cubes for your Chopped Kale Salad.
    • Cucumber: Chop 1 medium cucumber into ¼ inch cubes.
    • Bell Peppers: You'll also need to chop 1 yellow, orange, or red bell pepper, into ¼-inch cubes.
    • Onions: You'll need ½ large red onion, chopped into ¼ inch cubes
    • Kale: This Chopped Kale Salad needs 3-4 large leaves of stemmed and chopped green kale into ½ 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 ½ teaspoon of sea salt (plus more to taste).
    • Black Pepper: Finally, you'll need ¼ 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:

    • Cranberry, Kale & Quinoa Salad
    • Kale & Quinoa Minestrone Soup Recipe
    • Mushroom Kale Strata

    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
    clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
    Chopped Kale Salad recipe

    Chopped Kale Salad Recipe

    ★★★★★ 5 from 1 reviews
    • Author: Elizabeth Rider
    • Prep Time: 10 minutes
    • Total Time: 10 minutes
    • Yield: Serves 4-6 1x
    Print Recipe
    Pin Recipe

    Ingredients

    Units Scale
    • 1 15 ounce can garbanzo beans, drained and rinsed well
    • 1 medium zucchini, chopped into ¼ inch cubes
    • 1 medium cucumber, chopped into ¼ inch cubes
    • 1 yellow, orange or red bell pepper, chopped into ¼ inch cubes
    • ½ large red onion, chopped into ¼ inch cubes
    • 3-4 large leaves green kale, stemmed & chopped into ½ 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 ½ tablespoon extra virgin olive oil
    • 1 ½ tablespoon red wine vinegar
    • ½ teaspoon sea salt (plus more to taste)
    • ¼ 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.

    Did you make this recipe?

    Tag @elizabeth_rider on Instagram

    CHOPPED SUMMER KALE SALAD

    More Recipes

    • Zucchini Noodles With Avocado Pesto aka Health-Foodie Heaven
    • Glowing Green Goddess Smoothie Recipe
    • Easy Spring Vegetarian Chili Soup Recipe
    • How To Construct The Perfect Green Smoothie

    Reader Interactions

    Comments

    1. Laurie

      July 26, 2021 at 5:02 pm

      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 🙂

      ★★★★★

      Reply
    2. Lydia

      February 25, 2018 at 8:03 pm

      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.

      Reply
      • Elizabeth Rider

        March 29, 2018 at 4:14 pm

        Hi Lydia, that combo sounds delish! Thank for sharing with us and thanks for stopping by to comment. ~E

        Reply
    3. Arrin Black

      September 18, 2012 at 6:14 pm

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

      Reply
      • Elizabeth Rider

        September 19, 2012 at 11:25 am

        I know, it's so good! Glad you like it 🙂

        Reply
    4. Ellen Allard

      August 13, 2012 at 7:25 pm

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

      Reply
    5. Maggie2694

      August 10, 2012 at 6:16 am

      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

      Reply
    6. Cheryl Magby

      August 08, 2012 at 9:12 am

      I'm going to try this!!!

      Reply
    7. Cheryl Magby

      August 08, 2012 at 9:12 am

      Looks tasty!!!

      Reply
    8. Angela Schwartz Pinkelman

      August 07, 2012 at 7:26 pm

      I can't wait to try it!

      Reply
    9. Josh Myers

      August 07, 2012 at 11:15 am

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

      Reply
      • Elizabeth Rider

        August 07, 2012 at 11:45 am

        Thank you!!

        Reply

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe rating ★☆ ★☆ ★☆ ★☆ ★☆

    Primary Sidebar

    Hi, I'm Elizabeth! I'm an author & recipe developer with over a decade of experience bringing tried & true recipes to your kitchen. I created this site to be your go-to for healthy, fresh & flavorful food. Come for the recipes, and stick around for the updates and community.

    More about me →

    Free eBook

    Get 50 Healthy Recipes Now

    Subscribe now to get new recipes via email + my 50 Healthy Recipes ebook—for FREE!

      We won't send you spam. Unsubscribe at any time.

      Popular

      • Perfect Easy-to-Peel Hard-Boiled Eggs [The Trick!]
      • Easy Healthy Homemade Granola Recipe
      • Easy Healthy Fried Rice Recipe
      • How To Make Healthy Hot Chocolate
      • Anti-Inflammatory Turmeric Tea Recipe (Golden Milk)
      • How To Save A Smoothie For Later

      Footer

      ↑ back to top

      Recipes

      • Soup Recipes
      • Salad Recipes
      • Healing Recipes
      • Recipe Index

      Newsletter

      • Sign Up for emails and updates and get the 50 Healthy Recipes ebook plus a new recipe every week.

      About

      • Meet Elizabeth
      • Book
      • Contact
      • Student Login

      © 2022 ELIZABETH RIDER INTERNATIONAL, INC. ALL RIGHTS RESERVED. | TERMS & PRIVACY

      Get the Top 50 Healthy Recipes eBook sent straight to your inbox—for FREE!
      You'll also get my weekly recipe updates, and can easily change your preferences at any time.
      Success!
      Check your inbox now and download your free ebook to make sure you always have an awesome recipe on deck.
      TAP OR CLICK TO CLOSE