Why do salads at restaurants stand out? Because they always balance flavors and textures! Well, my kale and spinach salad does exactly that with crispy apples and soft vegan cheese, and a homemade basil balsamic dressing that brings it sweet, savory flavors that tie the whole thing together.
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I used to hate kale. There, I said it. However, I just had to learn how to properly prepare it and then I fell in love. (So, if you’re on the fence, and aren’t sure about kale, just follow my step-by-step instructions below and it will be delicious.)
I recently served this kale salad, paired with the basil and balsamic vinaigrette, at a recent dinner party, and everyone wanted to know the recipe. (That’s a win in my book!) This kale spinach salad recipe is refreshing and uplifting, filled with nutritious ingredients. I felt good about serving this to my favorite people and loved that they absolutely couldn’t get enough of it. It’s a versatile salad, and the vinaigrette is too, which is something you can use beyond salad for anything and everything! This homemade rosemary bread is particularly good dipped in the basil dressing.
Want to copy my dinner party meal plan? Serve this spinach and kale salad alongside no-knead focaccia, whipped sweet potatoes, chickpea and kale soup, and finish your evening off with these refreshing apple cider popsicles.
Nutrition For Mental Health
As a nutritionist, I love kale! One cup of kale contains just 7 to 8 calories with 1 gram of carbohydrates (1 gram of fiber). It is rich in antioxidants and vitamins K and C. Kale also contains smaller amounts of manganese, riboflavin, vitamin A, and calcium. Data from a national health and nutrition examination survey, including adults in the United States, found that vitamin K intake is associated with reduced odds of depressive symptoms.
Ingredients + Substitutions
These fresh and simple ingredients truly shine when combined together, though sometimes, you might have trouble finding an item, or you don’t want to run to the store. You can use these suggestions to carry on with the recipe:
- Kale: I’m a fan of Tuscan kale. This recipe for spinach and kale salad works with most kale types, though, so I would use your favorite!
- Apple: My go-to apple of choice is usually Honeycrisp. That being said, I recommend using whatever apple you have on hand, or that is the most cost-effective.
- Cheese: This spinach and kale salad recipe uses vegan parmesan cheese. However, feta is just as delicious.
A full list of ingredients with exact amounts can be found in the recipe card below.
How To Make Spinach Kale Salad
This is one of the easiest and most elegant salads to make. It’s something you can whip up for a light lunch in no time at all, or a perfect dinner party salad that you can throw together in minutes right before your guests arrive.
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- Prepare kale and add to a large bowl or serving platter. Drizzle with olive oil and a pinch of salt and massage for 3-4 minutes.
- Add all remaining ingredients to the platter and drizzle with vinaigrette.
If you have anything left after serving this salad, keep it separated from the dressing and put it in an airtight container of its own. It’s honestly best within 24 to 48 hours, and since it’s easy to make, you can make more anytime. The dressing should be kept in a mason jar in the fridge for about one week.
FAQ
Yes, kale and spinach in a salad together give you plenty of great vitamins and minerals. The problem people run into is the dressing they put on it, and when it’s a store-bought bottle, it can contain all kinds of added sugar and preservatives, undoing all the good of these veggies.
Both spinach and kale are full of fiber, which can fill you up for the long haul. However, with a lot of vitamin K as these veggies have, you’ll want to be mindful if you need to take blood thinners.
You should remove those tough stems from the kale before putting it into your salad. They’re the most bitter part and hard to chew. Kale should be massaged a bit to break down its fibers, so take a moment to nurture it when you’re preparing your salad.
More Easy Salad Recipes
If you tried this Kale Spinach Salad Recipe or any other recipe on my blog, please leave a 🌟 star rating and let me know how it went in the 📝 comments below. Thanks for visiting!
Recipe
Kale Spinach Salad
Equipment
Ingredients
- 3 ounces baby spinach
- 3 ounces Tuscan kale, de-stemmed and chopped
- 1/2 sweet onion, thinly sliced
- 1-2 medium Honeycrisp apples, thinly sliced
- 1/3 cup walnuts, chopped
- 1/4 cup vegan Parmesan, shaved
- 1 Basil Balsamic Vinaigrette
Instructions
- Prepare kale and add to a large bowl or serving platter. Drizzle with olive oil and a pinch of salt and massage for 3-4 minutes.
- Add all remaining ingredients to the platter and drizzle with vinaigrette.
Video
Notes
If you have anything left after serving this salad, keep it separated from the dressing and put it in an airtight container of its own. It’s honestly best within 24 to 48 hours, and since it’s easy to make, you can make more anytime. The dressing should be kept in a mason jar in the fridge for about one week.
Nutrition
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Reference
Zhang, Y., Tan, W., Xi, X., Yang, H., Zhang, K., Li, S., Chen, X., & Zuo, H. (2023). Association between vitamin K intake and depressive symptoms in US adults: Data from the National Health and Nutrition Examination Survey (NHANES) 2013-2018. Frontiers in nutrition, 10, 1102109. https://doi.org/10.3389/fnut.2023.1102109
This is so good!