Kale Salad Recipe With Raisins And Sunflower Seeds

Looking for a healthy and delicious way to enjoy kale? This kale salad with raisins and sunflower seeds is a game-changer! Even kale skeptics will love how tender and flavorful the massaged kale becomes, especially when paired with the sweetness of raisins and the crunch of sunflower seeds. With a tangy balsamic dressing and no cooking required, this salad is perfect for busy days, meal prep, or as a refreshing side dish.

This healthy kale salad is amazing! Even people who don’t like kale will like this kale salad with raisins and sunflower seeds – it’s so good! Follow my easy instructions on how to make raw kale soft and yummy.

Why You’ll Love Kale Salad With Raisins And Sunflower Seeds

• Deliciously Healthy: This salad is packed with nutrients, from kale’s vitamins and antioxidants to the healthy fats in sunflower seeds. The balance of sweet and tangy flavors makes it incredibly satisfying.
• Quick and Easy: With just 7 minutes of prep time and no cooking involved, it’s the ideal dish for busy days or last-minute meals.
• Perfect for Meal Prep: This salad keeps fresh in the refrigerator for up to 5 days, making it a great option for ready-to-go lunches or dinners.
• Versatile and Customizable: You can easily substitute ingredients like cranberries or fresh grapes for raisins, or add your favorite nuts or seeds for extra crunch.
• Crowd-Pleaser: Even those who usually shy away from kale will be amazed at how tender and flavorful it becomes after being massaged with the dressing.

Looking to add a simple vegetarian side to your dinner or meal prep lunches? Try out this healthy kale salad! It takes only a few minutes to prepare.

Massage the kale leaves and squeeze with your hands and it becomes delicious! Add the raisins, sunflower seeds and homemade balsamic dressing, and you won’t be able to stop eating it.

This is one of the best and easiest ways to add more kale into your diet!

Ingredients For Kale Salad With Raisins And Sunflower Seeds

• Kale – The base of this salad, packed with vitamins and minerals. Use pre-washed and chopped kale for convenience.
• Raisins – Add a touch of natural sweetness to complement the tangy dressing.
• Sunflower Seeds – Provide a delightful crunch and a dose of healthy fats.
• Balsamic Vinegar – Gives the dressing its tangy flavor.
• Olive Oil – Adds a smooth texture and brings the dressing together.

For the exact measurements of the ingredients, see the printable recipe card at the bottom of this article.

Kitchen Tools You Need To Make Kale Salad With Raisins And Sunflower Seeds

• Large Bowl – Perfect for mixing and massaging the kale.
• Measuring Cup – Ensures accurate measurements for the dressing.
• Measuring Spoons – Useful for precise amounts of vinegar and other ingredients.
• Large Spoon – Helps in stirring and combining the ingredients thoroughly.

Health Benefits of Kale

There are so many great reasons to add more leafy greens to your diet. Check out all of these amazing benefits!

Kale is great for digestion due to the amount of pre-biotics it contains, adding fuel to your gut microbiome. Additionally, kale is high in iron, Vitamin K, A, and C, as well as calcium! These nutrients are essential for your body to keep you healthy and your bones strong. Eating raw kale is a great way to incorporate antioxidants into your diet as leafy greens are full of them. Also, the fiber and sulfur in kale helps support your body’s detoxication process, which is important for your liver.

How to Prepare the Kale Salad

Add the washed and chopped kale to a large mixing bowl. I like to buy prepared kale so it is fast and easy!

In a measuring cup, mix together 2 tablespoons of balsamic vinegar and 1/3 cup of olive oil to make the dressing. Pour the dressing over the kale.

Next, use clean hands or wear gloves to massage the kale for about 5 minutes until softened.

Then add in your raisins and sunflower seeds. Stir well to combine ingredients.

Serve and enjoy!

This healthy kale salad also keeps well in the refrigerator for up to 5 days – so make a huge batch and enjoy easy healthy lunches all week long!

Serving Suggestions

• Serve this kale salad as a side dish with Herb-Roasted Bone-In Chicken Breast, Tender Baked Swai, or baked tofu for a complete meal.
• Add it to a grain bowl with Fluffy Quinoa, Perfectly Cooked Farro, or couscous for a filling and nutritious lunch.
• Pair it with a soup like Tomato-Based Chicken and Corn Soup or Vegan Lentil Spinach Soup for a cozy and balanced dinner.
• Use it as a filling for Creamy Avocado and Smoked Salmon Wraps or BBQ Shredded Chicken Sandwich for a creative twist.
• Garnish with a sprinkle of feta cheese or nutritional yeast for an added layer of flavor.

If you want to pair this with an entrée or another side for dinner, try using an ingredient full of Vitamin C to increase your body’s iron absorption! For example, red bell pepper, oranges, grapefruit, brussels sprouts, or broccoli.

Tips For Success

• Massaging the Kale: Don’t skip this step! Massaging the kale helps break down its tough fibers, making it tender and enjoyable to eat. Use a gentle squeezing motion for best results.
• Adjusting the Dressing: If you prefer a lighter or tangier salad, you can adjust the ratio of olive oil to balsamic vinegar to suit your taste. Add a pinch of salt if desired.
• Ingredient Prep: Using pre-washed and chopped kale can save time, but ensure there are no large stems, as they can be tough to chew.
• Storing the Salad: This salad tastes even better after sitting for a few hours in the fridge. Store it in an airtight container, and it will stay fresh for up to 5 days.
• Customizing the Add-Ins: Swap out raisins for other dried fruits like cranberries or chopped apricots. Sunflower seeds can be substituted with pepitas, slivered almonds, or chopped walnuts for variety.

Variations And Substitutions

• Swap the Greens: If kale isn’t your favorite, try using spinach, arugula, or mixed greens instead. These alternatives don’t require massaging but still pair well with the dressing.
• Change the Dressing: For a different flavor profile, use lemon juice, apple cider vinegar, or a creamy tahini dressing in place of balsamic vinegar.
• Add Protein: Turn this salad into a complete meal by adding chickpeas, grilled chicken, or roasted tofu. Quinoa or farro are great options for a plant-based protein boost.
• Mix Up the Dried Fruits: Dried cranberries, cherries, or chopped dried figs can replace raisins for a new twist.
• Try Different Seeds and Nuts: Use pumpkin seeds, chopped almonds, or pecans in place of sunflower seeds. Each variation adds its unique texture and flavor.
• Incorporate Fresh Fruits: Sliced apples, pears, or even oranges can be added for a refreshing and juicy element.
• Make It Cheesy: Add crumbled feta, goat cheese, or even nutritional yeast for a cheesy flavor that complements the salad’s sweetness.
• Add Spice: Sprinkle red pepper flakes or drizzle with a spicy chili oil for a subtle heat that contrasts the sweetness of the raisins.

Storage and Reheating

• Refrigeration: Store the salad in an airtight container in the refrigerator. It will stay fresh and maintain its texture for up to 5 days.
• Meal Prep Tips: If making in advance, you can store the massaged kale separately from the raisins and sunflower seeds. Combine them just before serving for maximum crunch and freshness.
• Reheating: This salad is meant to be enjoyed cold or at room temperature, so reheating isn’t necessary. However, if adding a warm protein like roasted chicken or tofu, you can warm those separately and mix them in right before eating.
• Refreshing the Salad: If the salad has been sitting for a while, give it a quick stir before serving to redistribute the dressing and ensure all the flavors are balanced.

Frequently Asked Questions

Can I use a different type of kale for this salad?

Yes, you can use any type of kale, such as curly kale, Tuscan kale, or red kale. Each variety has a slightly different texture and flavor but works well in this recipe.

Why do I need to massage the kale?

Massaging kale helps break down its tough fibers, making it softer, more tender, and easier to chew. It also enhances the flavor by helping the dressing infuse into the leaves.

Can I use store-bought dressing instead of making my own?

Absolutely! If you’re short on time, a store-bought balsamic vinaigrette or your favorite dressing can be a convenient substitute.

How can I make this salad nut-free?

This salad is already nut-free, but ensure your sunflower seeds are not processed in a facility that handles nuts if you have a severe allergy.

What can I use instead of raisins?

You can swap raisins for dried cranberries, chopped dates, dried apricots, or fresh grapes for a similar sweetness.

Can I make this salad ahead of time?

Yes! This salad stores well in the refrigerator for up to 5 days. For best results, store the kale separately from the toppings and combine just before serving.

Is this salad vegan and gluten-free?

Yes, this recipe is naturally vegan and gluten-free. Just double-check the labels of your balsamic vinegar and sunflower seeds to ensure they meet your dietary needs.

Check out some of my Vitamin C-rich recipe ideas here:

• Air Fryer Frozen Brussels Sprouts
• Parmesan Garlic Roasted Broccoli With Almonds
• Baked Stuffed Sweet Potatoes With Broccoli, Cranberries And Walnuts
• Vegetarian Stuffed Peppers With Quinoa And Black Beans
• Baked Turkey Stuffed Bell Pepper Halves (Keto)

See also:

• Pan Fried Kale Recipe
• Instant Pot Kale
• Homemade Kale Chips

Don’t miss my other delicious salad recipes!

Pear and Candied Walnut Salad

Roasted Beet Salad

Mexican Corn Salad

Cranberry Pecan Spinach Salad