Raw Kale Salad

Raw Kale Salad
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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 321.0
  • Total Fat: 21.8 g
  • Cholesterol: 0.0 mg
  • Sodium: 299.9 mg
  • Total Carbs: 30.7 g
  • Dietary Fiber: 6.6 g
  • Protein: 4.9 g

View full nutritional breakdown of Raw Kale Salad calories by ingredient
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This recipe is from Chef John at foodwishes.com This recipe is from Chef John at foodwishes.com
Number of Servings: 4


    1 head of kale

    1 crisp apple, sliced thinly into matchsticks

    2 seedless oranges, cut into segments called supremes (where the pith is completely cut away and only the orange flesh remains)

    handful of chopped nuts

    Dressing Recipe:

    1 rounded tsp of Dijon mustard

    1 rounded tsp of orange zest

    1 tsp cumin

    1/4 tsp red pepper flakes

    1 Tbsp orange juice

    1/4 cup rice vinegar (or white wine or sherry vinegar. I used red wine vinegar)

    1/3 cup olive oil (or canola)

    salt and pepper to taste


I used the curly kind of kale but this would work with any type of kale or other kinds leafy greens such as swiss chard or even romaine.


First you need to de-rib your kale. Take washed and dried kale and simply grasp the stem and run your hand down it to seperate it from the leafy part. The stems are too tough to eat, so throw them away.

Next, take a few leaves of kale, tightly roll them up into a little roll and take a sharp knife and slice the roll into thin ribbons. After slicing through the entire bundle, grab more kale leaves, roll them into another bundle and continue slicing into thin ribbons until you are through with all the kale. Fluff in a bowl and set aside.

Prepare your orange supremes by cutting the stem and bottom ends of an orange off until you clearly see the orange flesh. Set the orange on its bottom and cut the skin and pith away by cutting from top to bottom in a rounded arch until you have a fleshy orange with no pith (no white parts) left. Then, pick up the orange and cut out the segments by cutting them out between the white segments.

Next, cut your apple into matchstick looking pieces, long and thin. Toss the apples, the orange supremes and the nuts into the bowl with the kale and toss.

Now for the dressing. If you have a dressing bottle, add all ingredients and shake to combine. Otherwise, whisk together spices and mustard, then add orange juice, vinegar and oil and whisk well. Add in small amounts to the kale salad and toss until you feel the kale is well coated in dressing adding more to taste. You will not use all the dressing unless you had a large head of kale. Enjoy!

Serving Size: makes about 4 small or 2 large salads

Number of Servings: 4

Recipe submitted by SparkPeople user LUCKYGOIL87.

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