Kale Salad with Blueberry Vinaigrette

Kale salad is a vibrant, nutrient-packed dish that can be both satisfying and refreshing. This Kale Salad with Blueberry Vinaigrette combines the hearty texture of kale with the sweetness of blueberries, creating a delightful balance of flavors. The addition of fresh apple slices, creamy avocado, and tangy feta cheese elevates this salad to a whole new level, making it perfect for a light lunch or dinner. Plus, the homemade blueberry vinaigrette is a game-changer that will have you reaching for seconds!

What Makes This Recipe Special

This Kale Salad with Blueberry Vinaigrette stands out for several reasons. First and foremost, it’s packed with wholesome ingredients that provide a wealth of nutrients. Kale is known for its health benefits, including being high in vitamins A, C, and K. The blueberries not only add a burst of flavor but are also rich in antioxidants. The combination of textures—crunchy kale, crisp apples, creamy avocado, and crumbly feta—makes each bite exciting. Finally, the homemade vinaigrette is a simple yet flavorful dressing that ties everything together beautifully.

What You’ll Need

• 8 cups kale (stems removed and finely chopped)
• 1 tablespoon lime juice (fresh)
• 1 tablespoon olive oil
• Salt (to taste)
• Pepper (to taste)
• 1 apple (cored and sliced)
• 1 cup blueberries (fresh)
• 1 avocado (peeled, pitted and sliced)
• ½ cup feta cheese (crumbled)
• 2 tablespoons sunflower seeds
• 1 cup blueberries (fresh, for vinaigrette)
• 3 tablespoons olive oil (for vinaigrette)
• 2 tablespoons lemon juice (fresh)
• 1 teaspoon honey
• 1 teaspoon balsamic vinegar
• 2 tablespoons water
• Salt (for vinaigrette, to taste)
• Pepper (for vinaigrette, to taste)

Cook’s Kit

• Large mixing bowl – to combine all the salad ingredients.
• Whisk – for mixing the vinaigrette smoothly.
• Sharp knife – for slicing the apple and avocado.
• Cutting board – to protect your surfaces while preparing ingredients.
• Measuring spoons – to ensure precise ingredient amounts.
• Serving platter – for an attractive presentation of the salad.

Kale Salad with Blueberry Vinaigrette: Step-by-Step Guide

Step 1: Prepare the Kale

Start by washing the kale thoroughly under running water. Remove the tough stems and finely chop the leaves. Place the chopped kale in a large mixing bowl.

Step 2: Massage the Kale

Add 1 tablespoon of olive oil, 1 tablespoon of fresh lime juice, salt, and pepper to the kale. Using your hands, massage the kale for about 2-3 minutes until it becomes tender and slightly wilted. This step helps to break down the fibrous texture of the kale, making it more enjoyable to eat.

Step 3: Add Fresh Ingredients

To the massaged kale, add the sliced apple, fresh blueberries, avocado slices, crumbled feta cheese, and sunflower seeds. Gently toss the ingredients together to combine.

Step 4: Make the Blueberry Vinaigrette

In a small bowl, combine 1 cup of fresh blueberries, 3 tablespoons of olive oil, 2 tablespoons of freshly squeezed lemon juice, 1 teaspoon of honey, 1 teaspoon of balsamic vinegar, and 2 tablespoons of water. Season with salt and pepper to taste. Use a whisk to blend everything until smooth and creamy.

Step 5: Dress the Salad

Pour the blueberry vinaigrette over the salad and toss gently to coat all the ingredients evenly. Taste and adjust seasoning if necessary.

Step 6: Serve and Enjoy

Transfer the salad to a serving platter or individual bowls. Enjoy your Kale Salad with Blueberry Vinaigrette immediately for the best flavor and texture!

Better-for-You Options

• Substitute honey with maple syrup for a vegan-friendly option.
• Use low-fat feta cheese or omit it altogether for a lighter version.
• Add other nuts or seeds such as walnuts or pumpkin seeds for extra crunch.
• Incorporate other fruits like strawberries or raspberries for a different flavor profile.

Cook’s Notes

• Make sure to wash the kale thoroughly to remove any dirt or grit.
• Massaging the kale is crucial; it enhances the flavor and makes the leaves more palatable.
• Feel free to get creative with the salad by adding your favorite ingredients!
• This salad can be prepared in advance; however, it’s best to add the dressing just before serving to keep it fresh.

How to Store & Reheat

This Kale Salad with Blueberry Vinaigrette can be stored in an airtight container in the refrigerator for up to 2 days. If you’ve added the dressing, the salad may become soggy, so it’s best to store the dressing separately and dress the salad just before serving. There’s no need to reheat this salad; it’s best enjoyed fresh and cold!

Reader Questions

Can I use frozen blueberries in this recipe?

Yes, you can use frozen blueberries, but fresh blueberries are recommended for the best flavor and texture. If you choose frozen, be sure to thaw them and drain any excess liquid before using.

What can I substitute for feta cheese?

If you prefer not to use feta cheese, you can substitute it with goat cheese, ricotta, or even skip it entirely for a dairy-free option. Nutritional yeast can also add a cheesy flavor without the dairy.

Is kale salad good for meal prep?

Kale salad is excellent for meal prep! The hearty kale holds up well in the fridge, especially when massaged. Just be sure to store the dressing separately and add it right before eating to maintain freshness.

Can I add protein to this salad?

Absolutely! You can add grilled chicken, chickpeas, or even quinoa for a protein boost. This will make the salad more filling and satisfying as a meal.

Next Steps

Now that you have the recipe for this delightful Kale Salad with Blueberry Vinaigrette, it’s time to head to the kitchen and create your own masterpiece. Gather your ingredients, follow the step-by-step guide, and enjoy a healthy, delicious meal that not only tastes great but also makes you feel good. Don’t forget to share your creations with friends and family; they’ll be impressed by your culinary skills and may even ask for the recipe! Happy cooking!