If you think all kale salads taste the same, try this Tuscan chopped kale salad. Ready in under 15 minutes, it combines tender lacinato (dinosaur) kale with crisp vegetables, crunchy Marcona almonds and a creamy balsamic-miso dressing for bright, balanced flavor and satisfying texture in every bite.
Ingredient Notes
- Tuscan kale: Also called lacinato or dinosaur kale. Any sturdy green—curly kale, collard greens or even tender Brussels sprout leaves—works as a substitute.
- Bell peppers: Red peppers add a vivid pop of color, but yellow or orange bell peppers are good alternatives.
- Scallions: Mild and easy to eat raw; they add a gentle onion flavor without overpowering the salad.
- Marcona almonds: Swap any nut you like, and consider toasting them briefly in a dry pan for extra crunch. For nut-free options, use pumpkin seeds, roasted chickpeas or crispy black beans.
- Miso dressing: The balsamic-miso dressing is creamy and tangy. If miso isn’t your preference, try a tahini-based dressing, vegan Caesar or a simple Italian vinaigrette.
Miso Dressing
This quick balsamic-miso dressing whisks up in minutes and coats the salad with a savory-sweet tang.
How to make it
Begin by prepping the kale. Wash the leaves thoroughly, soak to remove grit, then spin or pat dry. Wrapping the leaves in a clean towel after spinning helps remove excess moisture.
- Tuscan (lacinato) kale is darker and slightly more tender than curly kale, which makes it ideal for chopped salads.
- Stack leaves and slice thinly from the soft end toward the stem until the stem becomes woody—about two-thirds of the way down.
- To remove the remaining tough stem, hold it and pull the leaf away from it so the stem separates easily.
- Thinly slice the remaining leaf pieces into bite-sized ribbons, then roughly chop if desired.
- Compost the woody stems or save them for juicing or stock.
Place the sliced kale in a large bowl. Sprinkle with a little sea salt if desired and massage the leaves with your hands until they soften—this breaks down the fibers and improves texture and digestibility. If you prefer no salt, still massage the kale; that step is essential for tenderness.
While the kale relaxes, make the dressing.
Combine light miso, balsamic vinegar, Dijon mustard, maple syrup and water.
Whisk the ingredients together until smooth and creamy. Adjust water to reach your preferred consistency.
After massaging, add the chopped vegetables to the kale. Aim for bite-sized pieces so each forkful has a variety of textures and flavors.
Pour half the dressing over the salad and toss to combine. Taste and add more dressing as needed—some prefer the salad lightly dressed, others like more coating.
Serve immediately, or provide extra dressing on the side so guests can add more to taste.
Debra’s Pro Tips
- Use a mandoline or food processor to speed up chopping, though many find slicing vegetables therapeutic and quick—this salad’s prep is under 10 minutes once you get the rhythm.
- Add chickpeas, edamame, lentils or black beans to turn the salad into a satisfying main course with extra plant-based protein.
If you try this recipe, please consider rating and leaving a comment. Share photos on Instagram by tagging @dkhealthcoach and using the hashtag #debraklein.
📖 Recipe
Tuscan Kale Salad
Pin Recipe
Equipment
- Extra large cutting board
- Chef’s knife
- Mandoline or food processor (optional)
- Large salad bowl
Ingredients
- 1 bunch lacinato kale
- 4 scallions, thinly sliced
- 3 small Persian cucumbers, diced
- 2 cups shredded cabbage
- 3 carrots, thinly sliced
- 1 red pepper, diced
- ¾ cup Marcona almonds
- OPTIONAL: ¼ teaspoon sea salt
Balsamic Miso Dressing
- ¼ cup light miso
- 2 teaspoons balsamic vinegar
- 2 teaspoons Dijon mustard
- ¼ cup water
- 1 Tablespoon maple syrup
Instructions
- Wash and dry the kale. Stack leaves and slice thinly from the soft end toward the stem. Remove any remaining woody stem and roughly chop the greens.
- Place the kale in a large bowl, sprinkle with ¼ teaspoon salt if using, and massage with your hands until tender. Let it sit while you prepare the rest.
- Make the dressing: whisk together miso, Dijon, balsamic vinegar, maple syrup and water until smooth.
- Thinly slice scallions and carrots; dice cucumbers and red pepper; thinly slice cabbage. Add all vegetables and almonds to the kale.
- Pour half the dressing over the salad and toss to combine. Add more dressing to taste and toss again. Serve immediately or offer extra dressing on the side.
Notes
MEAL PREP AND STORAGE
- Serve: As a side salad, or add beans or lentils to make it a main course.
- Prep: The dressing keeps in the refrigerator for up to a week. Wash and chop kale ahead of time, but wait to massage and dress it until just before serving. Chopped vegetables store well in airtight containers for a couple of days.
- Store: Undressed salad lasts up to 4 days in the fridge; dressed salad is best within 1–2 days.
Salt: Salt is optional; even without it, massaging the kale softens the leaves and improves digestibility—don’t skip the massage step.
Nutrition
Calories: 280 kcal
Carbs: 27 g
Protein: 11 g
Fat: 15 g
Fiber: 9 g
Note
Nutrition is an estimate calculated with general ingredient data. For precise values, calculate using the exact brands and amounts you use.
Please leave a review and tag @dkhealthcoach on Instagram or use the hashtag #dkhealtcoach so the author can see your photo.