Best-tasting Kale Salad with Tahini Dressing that's packed with nutrients! This is my go-to healthy salad to boost my iron and antioxidants. Plus, it's a quick and easy way to get your daily greens. Meal prep-friendly for lunch on the go.
There are several reasons why this Kale salad with Tahini Dressing is extremely good for you! Kale is low in calories and packed with nutrition—vitamins, minerals, anti-inflammatory compounds, antioxidant phytonutrients—you name it. Given its high antioxidant capacity, it's no surprise that kale showed a protective effect on the oxidation of LDL cholesterol even at low concentrations.
Kale is also rich in iron. Consuming vitamin C-rich foods alongside iron-rich foods can enhance its absorption. That's why this healthy kale salad uses lemon juice, rich in vitamin C, to massage the kale, breaking down the tough fibers so you can absorb even more iron!
Pair this kale salad with my Chopped Salad Sandwich for a healthy combo. This recipe was inspired by my White Bean Kale Salad on this site, as well as this Kale Salad with Chickpeas in a mason jar.
Jump to:
📖 Ingredients
For the Kale Salad:
- Lacinato or curly kale: In terms of nutritional content, there isn't a significant difference between lacinato kale and curly kale. They both provide similar amounts of essential nutrients such as vitamin A, vitamin C, vitamin K, calcium, and iron.
- Hemp hearts add some protein to this salad. Two tablespoons contain almost 7 grams of protein, the same as found in two egg whites! They are also rich in magnesium and iron.
- Dried cranberries: The ruby red phytonutrients in cranberries are powerful antioxidants, increasing the antioxidant capacity of our bloodstream within hours of consumption. I used unsweetened dried cranberries for maximum health benefits.
- Olive oil (optional)
- Shallots
- Lemon zest and juice
For the Tahini Dressing:
- Miso is a fermented food so it's great for gut health, and even though it can be quite salty, the sodium in miso does not raise blood pressure like table salt does!
- Tahini is a paste made from ground sesame seeds. It has a creamy texture and a nutty flavor. It's rich in healthy fats, protein, and minerals like calcium, magnesium, and iron. Tahini is commonly found in grocery stores and is also used in vegan and vegetarian cooking as a substitute for dairy-based ingredients.
See the recipe card for quantities.
🥬 Substitutions
- Kale - use lacinato kale (also known as Dinosaur kale, Tuscan kale, or Cavolo nero), or curly kale
- Shallots - substitute with my Pickled Shallots, or red onion
- Shelled sunflower seeds - use pepitas instead, or omit them entirely
- Tamari - use gluten-free tamari for a gluten-free dressing
For more easy and healthy recipes, visit my Vegan Salad Recipes page.
📖 How to Make Kale Salad with Tahini Dressing
For the full recipe with quantities, scroll down to the bottom of the post. This is an overview.
Step 1. Rinse the kale leaves under cold water to remove any dirt or debris. Stem and roughly chop the kale.
Step 2. Zest the lemon and chop the shallots.
Step 3. Massage the kale: Transfer the kale to a large bowl. Add a drizzle of olive oil (if using), lemon juice, and ½ teaspoon of lemon zest. Massage the kale until tender.
Then add the shallots, hemp seeds, dried cranberries, and sunflower seeds. Toss to combine. Set aside.
Step 4. Make the tahini dressing: Mix the rice vinegar, tahini, maple syrup, miso, tamari, and ginger in a medium bowl. Grate or press the garlic into the bowl. Mix well to combine. Add cold water one tablespoon at a time as needed until the desired taste and consistency.
✔️ Expert tips
- To strip the kale leaves off of the stems quickly, run them through the loop on the end of a pair of tongs.
- How to get the most juice from your lemon: Roll it on a flat surface, slightly forward and backward with the palm of your hand. Apply some force and turn the lemon as you go, for about 30 seconds, or just until you feel that the outer layer of the fruit has softened. This breaks down the outer membrane, paving the way for easier juicing.
- Storage: Refrigerate Kale Salad with Tahini Dressing in an airtight container for up to 4 days. Kale leaves are very hardy so this salad does not become mushy. Or add the dressing for serving and store the dressing in a separate container for maximum freshness.
🙋🏽♀️ Recipe FAQs
Massaging the kale leaves with a drizzle of olive oil or lemon juice significantly reduces bitterness. In addition, try adding some spicy or sweet flavors to help tame the strong flavor of bitter kale.
If you ingest large amounts of unshelled sunflower seeds, you can end up with a colonic phytobezoar with anal impaction. In other words, with a fist-sized mass of shredded sunflower seed shells in your colon.
Using clean hands, gently massage the kale leaves for 2 to 3 minutes. Use a squeezing and kneading motion, working the oil, acid, and seasonings into the leaves. The kale will become darker in color and more tender as you massage it.
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📖 Recipe
Kale Salad with Tahini Dressing
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Ingredients
- 5 cups chopped kale (1 bunch) stemmed
- Drizzle of olive oil (optional)
- 1 medium lemon zest and juice
- ⅓ cup thinly sliced shallots (about 1 medium shallot)
- 3 tablespoons hemp hearts
- ⅓ cup shelled sunflower seeds or shelled pumpkin seeds
- ⅓ cup dried cranberries (optional)
For the Miso Tahini Dressing:
- 4 ½ tablespoons rice vinegar
- 3 tablespoons tahini
- 1 ½ tablespoons maple syrup
- 1 ½ tablespoons mellow miso or white miso
- 1 ½ tablespoons tamari or soy sauce (preferably low sodium)
- ½ inch ginger grated
- 1 large clove garlic
Instructions
- Massage the kale: Transfer the kale to a large bowl. Add a drizzle of olive oil (if using), lemon juice, and ½ teaspoon lemon zest. Massage the kale until tender.
- Combine salad ingredients: Then add the shallots, hemp seeds, sunflower seeds, and dried cranberries. Toss to combine. Set aside.
- Make the dressing: Mix the rice vinegar, tahini, maple syrup, miso, tamari, and ginger in a medium bowl. Grate or press the garlic into the bowl. Mix well to combine. Add cold water one tablespoon at a time as needed until the desired taste and consistency.
- Toss the salad with the desired amount of dressing.
Notes
- To strip the kale leaves off of the stems quickly, run them through the loop on the end of a pair of tongs.
- Storage: Refrigerate Kale Salad with Tahini Dressing in an airtight container for up to 4 days. Kale leaves are very hardy so this salad does not become mushy. Or add the dressing for serving and store the dressing in a separate container for maximum freshness.
Nutrition
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
madeleine
So so so unbelievably GOOD!
Nisha Melvani, RDN
Awww thank you. I'm so glad.
Cath
I adore this salad, as does my kale hating partner! The dressing is absolutely delicious, and I added some tahini roasted chickpeas to make a complete meal. I'd give 6 stars if I could ✨️
Nisha Melvani, RDN
Awww thank you so much for your kind comment. So good with roasted chickpeas I bet!
Cindy
This is the most delicious kale salad! I couldn’t stop eating it! What a delight to have such a nourishing salad that tastes amazing ❤️
Nisha Melvani, RDN
Awww makes my week to read this! Thank you so much. Glad you love it!
Lori
THIS IS DELICIOUS!!! Im a little surprised (thought i didnt like kale!). Used red onion instead of shallot, mirin and dried blueberries because thats what I had on hand. Put an Asian marinated hard boiled egg on top. Outstanding! Thanks so much!!
Nisha Melvani, RDN
That mirin dried blueberry combo sounds delicious! Thank you!
jenny
Thank you for sharing your recipe. my husband and I loved it
Nisha Melvani, RDN
I'm so glad! Thank you.
Lisa
Wow!! 20 stars ⭐️! What a fantastic and satisfying salad! If you’re looking for a big, hearty, healthy, take-on-the-day type of salad—this is one to try! I used 2 bunches of lacinato kale and there was plenty of dressing. (Used 1/3 cup chopped dried cranberries, guessing from the pic). I look forward to trying more of your recipes!
Nisha Melvani, RDN
Thank you so much. I'm so glad you are a fan! Have a great weekend.
Shirley
OMG Delish!
Nisha Melvani, RDN
Thank you:)
Rachael
This is such an easy and delicious recipe, even my picky family members like it! Sometimes I make enough dressing for a week and have this salad several days in a row. I love solid recipes that I know I can count on to work every time.
Nisha Melvani, RDN
Thank you so much for your comment! It made my day to read this. I make extra dressing too! Have a great week.
Clara
I will make it today , just have to get all the ingredients. Thank you for the clarity in the instructions and the recipe ✨✨✨✨🎶🎶🎶
Nisha Melvani, RDN
I'm so happy to have you here. Enjoy!
Mrs Sap
I could eat this everyday too.
Nisha Melvani, RDN
Awww thank you so much. I'm thrilled to hear that.
Christine Boyd
Hi! I love your food! Cooking healthy as well as delicious is a challenge!
The 'complaint' is your website. Ads jump around when you try to click on anything & they cover up a lot 😕 I know this is how you make an income but it is oh so frustrating to have to play "double dutch" jump rope to get between the ads! Better placement? Or is it intentional so when I click on a recipe the ad jumps & I click on it instead? I really do love your recipes that I've made!! Thanks for making vegetarian/vegan delicious, creative & interesting! Really appreciate your educational nutritional details as it is easy to over/under-do especially if you get stuck in a rut of the same things everyday 😀
Nisha Melvani, RDN
I'm so sorry about this. I will certainly look into reducing them. I know this can be frustrating.
Karen
This salad was delicious! I didn’t add water to dressing. It was rather thin and tasted delicious as is! Love not using olive oil in dressings. Also didn’t have ginger but still yummy! Thank you!❤️❤️❤️
Nisha Melvani, RDN
I'm so glad you enjoyed it! Thank you for your helpful comment:)
Traci Y - Auburn, AL
❤️ LOVE ❤️ LOVE ❤️ LOVE ❤️ This is the first plant based recipe I have made. Super easy to make - followed the recipe exactly and it was a hit. The dressing was different than anything I have tasted with a bright, tangy delicious flavor. I noticed I used far less of this dressing than I would our normal dressing. Thank you for this fantastic recipe!!
Nisha Melvani, RDN
Thank you for all those hearts!!! So happy to read this comment and I'm so glad you enjoyed it. Thank you:)
Renee
This salad is amazing!
Nisha Melvani, RDN
Thank you so much for your comment. So glad you enjoyed it.
Lindsey C
This salad was sooooo yummy!! I could almost drink the dressing, so delicious! I really enjoyed this. And as always, the dressing was nice and simple to make which was the real treat! Thanks for another great recipe!
Nisha Melvani, RDN
Thank you! Sounds like you loved this one! I really appreciate the comment.
Wendy
Delicious
Nisha Melvani, RDN
Thank you so much:)
Nicole
Delicious and satisfying salad. Easy to make. Thanks for sharing.
Nisha Melvani, RDN
So glad you enjoyed it. Thank you.
Julie
Absolutely delicious! I could not stop eating it! I am going to make it for the second night in a row!!
Nisha Melvani, RDN
This makes me so happy to hear! Thank you!
Lois Toogood
FANTASTIC!!! Thanks SO much for sharing such incredibly tasty and nutritious recipes!!!
Nisha Melvani, RDN
Awww I'm so happy you enjoyed it!!! Thank you so much for your comment.