What ingredients do I need to make a simple kale orange salad?

To make a simple kale orange salad, you’ll need fresh kale leaves, peeled and segmented oranges, olive oil, lemon juice or vinegar, salt, and pepper. Optional additions include sliced red onion, toasted nuts (like almonds or pecans), and crumbled feta cheese. Start by massaging the kale with a bit of olive oil and salt to soften it, then toss with the orange segments and dressing. This combination creates a refreshing and nutritious salad with a balance of bitter, sweet, and tangy flavors.

How do I prepare kale so it’s not too tough in the salad?

To soften kale for salads, remove the thick middle stems and chop the leaves into bite-sized pieces. Then, massage the kale by rubbing it between your hands with a small amount of olive oil or lemon juice for 2-3 minutes. This breaks down the fibers, making the kale tender and less bitter without wilting it. Massaged kale holds dressing better and creates a more enjoyable texture in your orange salad.

Can I make kale orange salad ahead of time without it getting soggy?

Yes, you can prepare kale orange salad in advance by keeping components separate. Store the massaged kale in an airtight container and keep orange segments and dressing in separate containers in the fridge. Combine all ingredients just before serving to prevent sogginess. If you prefer to dress the salad ahead, toss kale with a small amount of dressing only and add orange segments last to help preserve texture and freshness.

What are the health benefits of eating kale orange salad?

Kale orange salad is rich in vitamins, fiber, and antioxidants. Kale provides vitamins A, C, and K, supports immune health, and contains plant compounds that may reduce inflammation. Oranges add vitamin C, boost hydration, and supply natural sweetness. Together, they create a low-calorie, nutrient-dense dish that supports digestion, skin health, and overall wellness.

What types of dressings work best with kale orange salad?

Light vinaigrettes work best with kale orange salad as they complement the flavors without overpowering them. A simple dressing with olive oil, fresh lemon juice or white wine vinegar, honey or maple syrup, salt, and pepper enhances the natural sweetness of the oranges and balances the bitterness of kale. You can also add Dijon mustard or a splash of orange juice to brighten the flavor further. Avoid heavy cream-based dressings, which can weigh down the salad.

Kale Orange Salad Recipe With Citrus Dressing And Nuts

Ingredients

– 1 bunch curly kale (about 9 oz), thick ribs removed, remaining thinly sliced (about 6 cups)

– 2/3 cup toasted almonds

– 1/3 cup green onions

– 3 oz goat cheese, crumbled

– 1 blood orange, peeled and sliced into rounds then halved (navel orange can be substituted)

– 2 mandarin oranges, peeled and segmented

– 3 tablespoons white balsamic vinegar for the vinaigrette

– 3 tablespoons honey for the vinaigrette

– 2 tablespoons fresh orange juice for the vinaigrette

– 1/2 teaspoon salt (use less if table salt) for the vinaigrette

– 1 1/2 teaspoons Dijon mustard for the vinaigrette

– 1 teaspoon black pepper for the vinaigrette

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Instructions

1-First, prepare the kale by removing the thick ribs and thinly slicing the rest into about 6 cups.

2-Next, toast the almonds if they aren’t already, and chop the green onions for added flavor.

3-For the vinaigrette, whisk together 3 tablespoons white balsamic vinegar, 3 tablespoons honey, 2 tablespoons fresh orange juice, 1/2 teaspoon salt, 1 1/2 teaspoons Dijon mustard, and 1 teaspoon black pepper in a bowl. Chill it until you’re ready to use.

4-In a large salad bowl, combine the sliced kale, half of the toasted almonds, half of the green onions, and the mandarin oranges.

5-Pour the vinaigrette over the mixture and toss everything gently to coat.

6-Top the salad with the remaining almonds and green onions, then add the blood orange slices and crumbled goat cheese before serving.

Last Step:

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Notes

🍊 Navel oranges are a great substitute if blood oranges are unavailable or costly.
🌰 Toast almonds to enhance their crunch and flavor.
🍴 Raw kale pairs wonderfully with citrus for a crisp yet tender salad texture.

Author: Brandi Oshea
Prep Time: 15 minutes
Category: Salad
Method: Tossing
Cuisine: American

Nutrition

Serving Size: 1 serving
Calories: 350
Sugar: 15 grams
Sodium: 414 milligrams
Fat: 24 grams
Saturated Fat: 5 grams
Carbohydrates: 25 grams
Fiber: 4 grams
Protein: 5 grams
Cholesterol: 9 milligrams