Kale salad with quinoa, red bell peppers, orange bell peppers, and red onion slices in a white bowl on a gray surface.

Dinner Recipes > Salad Recipes

Chopped Kale Salad

Name: Chopped Kale Salad
Yield: 4
Ingredients: 3 tbspcanola oilAmount3 tbspIngredientcanola oil; 2 tbspapple cider vinegarAmount2 tbspIngredientapple cider vinegar; 2 tbsplemon juiceAmount2 tbspIngredientlemon juice; 2garlicAmount2Ingredientgarlic cloves, minced cloves, minced; 3basilAmount3Ingredientbasil leaves, minced leaves, minced; 1/4 tspcayenne pepperAmount1/4 tspIngredientcayenne pepper; 4 cupkaleAmount4 cupIngredientkale, chopped, chopped; 1 cupred pepperAmount1 cupIngredientred pepper, chopped, chopped; ½ cupquinoaAmount½ cupIngredientquinoa, cooked and cooled, cooked and cooled; ¼ cupred onionAmount¼ cupIngredientred onion, chopped, chopped; ¼ cuptomatoesAmount¼ cupIngredienttomatoes, chopped, chopped; 4 tbspnutritional yeastAmount4 tbspIngredientnutritional yeast or parmesan or parmesan; 3 tbsphemp seedsAmount3 tbspIngredienthemp seeds

Kale is either praised for being society’s beacon of health or hated for its tough leaves and bitter flavor. Wherever your personal feelings may land on that spectrum, we challenge you to give this salad a try! Baby kale — which requires less preparation and typically has more tender, mildly flavored leaves — can be used as well.

SERVINGS 4
AUTHOR Paula Jiovani

Reviews Be the first to review

Category Dinner Recipes

Ingredients

Dressing

3 tbspcanola oil
2 tbspapple cider vinegar
2 tbsplemon juice
2garlic cloves, minced
3basil leaves, minced
1/4 tspcayenne pepper

Salad

4 cupkale, chopped
1 cupred pepper, chopped
½ cupquinoa, cooked and cooled
¼ cupred onion, chopped
¼ cuptomatoes, chopped
4 tbspnutritional yeast or parmesan
3 tbsphemp seeds

More to Know

This chopped kale salad is built for people who want something fresh, filling, and low-drama without spending a ton of time fussing over greens. The dressing is bright and punchy, the quinoa adds substance, and the hemp seeds and cheese bring a little extra richness so the salad feels like a real meal, not a side dish.

Why this salad works

Kale can handle a bolder dressing than tender lettuces, which is part of why this recipe works so well. The lemon juice and apple cider vinegar give the greens a sharp, fresh edge, while the oil softens the bite. As the salad sits briefly after tossing, the kale starts to relax a little, making every bite less stiff and more pleasant to eat.

The mix of textures is doing a lot of the heavy lifting here. You get crunch from the red pepper and onion, juiciness from the tomatoes, and a little chew from the quinoa. That balance keeps the salad interesting and helps it feel satisfying enough for lunch or a simple dinner.

Baby kale is an easy swap

If regular kale feels like too much prep, baby kale is an easy way to make this even more approachable. It usually has smaller, more tender leaves, so there is less chopping and a milder flavor. That makes it a good choice if you are new to kale salads or want something a little more delicate.

If you use standard kale, take a minute to remove the thicker stems and chop the leaves into bite-size pieces. Smaller pieces are easier to eat and help the dressing coat the greens more evenly.

How to make the flavor work for you

This salad has a bright, savory profile with a light kick from cayenne. If you want it gentler, use a smaller pinch of cayenne and lean on the basil and lemon for freshness. If you like more heat, add a touch more cayenne, but keep it modest so it does not overpower the greens.

The recipe gives you two cheesy options: nutritional yeast for a more savory, plant-based finish, or Parmesan for a saltier, sharper flavor. Either one works, so choose based on what you already have and what kind of finish you want.

Small tips that make a big difference

Cool the quinoa first. Warm quinoa can wilt the greens and make the salad feel less crisp.
Chop everything small. This helps each bite get a little bit of everything instead of a random mix of giant pieces.
Toss well. Kale needs a little more coating than softer greens, so make sure the dressing reaches all the leaves.
Taste before serving. Depending on your vinegar, lemon, and cheese choice, you may want a little more salt or acidity from your own kitchen pantry additions.

Easy ways to make it your own

This is a great salad for swapping based on what is in your fridge. If you want more crunch, add cucumber or sunflower seeds. If you want more heft, add chickpeas, grilled chicken, or leftover roasted vegetables. If you want a creamier finish, a little avocado would fit right in.

You can also play with the herb flavor. Basil keeps the dressing fresh and slightly sweet, but parsley or mint would change the profile in a nice way if that is what you have on hand.

What to serve with it

Because this salad already includes quinoa and seeds, it can stand on its own for a light meal. If you are serving it as part of dinner, it pairs well with simple proteins, soup, or a sandwich. It also works nicely alongside anything rich or saucy, since the lemony dressing helps cut through heavier flavors.

If you are packing lunch, keep the dressing separate until you are ready to eat, or make the salad a little ahead so the kale has time to soften slightly. That gives you a better texture than tossing it right before the meal and hoping for the best.

Storage and make-ahead notes

This salad is a smart make-ahead option because kale holds up better than many other greens. Once dressed, it will soften over time, but it will not collapse as quickly as lettuce-based salads. If you like a firmer texture, store the dressing separately and combine it shortly before serving.

For the best texture, keep any crunchy add-ins or cheese topping separate until serving if you want them to stay more distinct. If the salad has already been dressed, give it a quick toss before eating so the dressing redistributes and the flavor stays even.

Final thought

This chopped kale salad is a good reminder that healthy-ish does not have to mean boring. It is bright, savory, and flexible, with enough texture to keep it interesting and enough substance to feel like lunch. If kale has not been your thing before, this is a very reasonable place to try again.

Save this one for later if you want a weeknight-friendly salad you can build with grocery-store ingredients and make your own next time.

If you enjoy salads with grains, you might also like this Raspberry Quinoa Salad for another fresh way to use quinoa.

More Context

Young woman with long blonde hair smiling, wearing a light denim jacket, indoors near a door and a dark background.

About the Author

Paula Jiovani

Paula Jiovani is a nutrition and food science major at Wayne State University, driven by a passion for understanding how food fuels a healthy life. After high school, she set out to find her path and has since discovered a love for both learning and teaching healthy eating habits. In her spare time, Paula enjoys gardening, experimenting with new recipes, and sharing her enthusiasm for a plant-based lifestyle with others. Every day, she strives to live a happy, healthy life while helping those around her do the same.

View author archive

Chopped Kale Salad