FoodLink - Purdue Extension

Kale Salad

Vegetarian Vegan

Kale is an excellent source of Vitamins A and C.

Recipe adapted from Oregon State University Extension's

1 hr 15 min
Total Time
1 hr 15 min
Servings: 10


8 cups chopped kale (about 1 large bunch)
1 15-ounce can fruit in 100% juice (try pears, peaches, mandarin oranges, apricots, pineapple)
1⁄2 cup 100% fruit juice (reserved from canned fruit)
1 tablespoon vegetable oil
1⁄4 teaspoon salt
1⁄4 teaspoon pepper
1⁄4 cup unsalted sunflower seeds (optional)



  1. Wash kale and pat dry. Remove rib from the middle of each leaf. Chop or tear leaves into bite-size pieces and place in a large bowl.
  2. Drain fruit, but reserve 1/2 cup of the juice. Chop the fruit if the pieces are large. Add to kale.
  3. In a small bowl, combine fruit juice, vegetable oil, salt, pepper, and (if using) sunflower seeds. Mix well.
  4. Add dressing to the kale and fruit and stir to combine. Cover and refrigerate for at least 1 hour before serving.
  5. Refrigerate leftovers within 2 hours.

Quick Tips

To soften the kale and improve its flavor, try these tips before adding the fruit in step 2.

Rub the torn leaves together until the kale becomes dark green and fragrant (about 3 to 5 minutes).

OR, prepare the salad a day ahead and refrigerate.