Kale Salad with Blueberries and Grapes
Fresh, fruity, and flavorful, this Kale Salad with Blueberries and Grapes is the perfect salad to enjoy as a side or main dish. Loaded with goodies like sweet grapes and blueberries, crunchy cucumber and celery, and a little bite from the red onion, this bright and nutrient-dense salad is one you’ll want to make again and again. Enjoy it with your favorite dressing (suggestions included) or flavored vinegar.
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One of my favorite salads of all time is my kale sweet potato salad with creamy hummus dressing. But recently, I was at Whole Foods (out all day for a doctor appointment that as far from home) getting some food from the salad bar. I had my little bottle of California Balsamic vinegar with me and I put together an incredible kale salad with blueberries and grapes and I loved it!
I knew I had to put it on the blog. It was so good, I ate half the salad without any of my vinegar at all. Then I tried it with the vinegar and it was EVEN BETTER!
This kale salad with blueberries and grapes is the perfect spring/summer salad. You can use any greens you like of course, and swap out any of the veggies. But the combo of grapes and blueberries with the crunchy veggies? I love it.
And the dressing I came up with is also amazing. It’s a sweet lime vinaigrette.
But wait, Liz, doesn’t vinaigrette have oil? GOOD QUESTION.
Typically, yes, vinaigrettes are loaded with oil.
But I am bringing you an oil-free vinaigrette recipe that is totally amazing! My sweet lime oil-free vinaigrette is the perfect dressing for this salad.
And of course, use any dressing you like. I’m also coming out with a balsamic oil-free vinaigrette next week for an upcoming spring pasta salad recipe!
I have several other salad dressing recipes in the works too, including Thousand Island, Ranch, and more.
Oh, and check out the delicious creamy hummus dressing in my kale sweet potato salad recipe too.
Ingredients
See the recipe card below for the full ingredients list (with amounts) and instructions.
- Kale: I used one bunch of red kale for this recipe, but lacinato (dino) kale or regular curly kale would work fine.
- Cucumber: Fresh, crunchy cucumber is beautiful in this salad. I use seedless cucumber so I don’t have to peel it. If you use regular cucumber, you can peel it and seed it if you wish.
- Red Onion: The bite of the red onion is such a good contrast with the sweetness of the fruit.
- Celery: I love the somewhat salty crunch (celery is a somewhat salty vegetable) celery gives.
- Seedless Grapes: I used seedless red grapes for this, but green grapes would work just was well. Grapes are so good for you and they add so much sweetness to this salad.
- Blueberries: I think blueberries are one of the healthiest fruits out there and they certainly are delicious! They’re fantastic in a kale salad like this one.
- Microgreens, optional: I love to add microgreens and/or sprouts to any salad, but they’re totally optional if you don’t have any.
- Dressing Options: Of course I highly recommend my sweet lime oil-free vinaigrette, or the creamy hummus dressing in my kale sweet potato salad recipe, but you can use the plant based dressing of your choice. Any of the balsamic vinegars from California Balsamic would also be an excellent choice.
Substitutions
- Kale: If you’re not a fan of kale, try arugula, spinach, spring mix, or other leafy greens. If you’re not used to kale, take a little bit of the dressing and massage it into the kale for 1 minute. This makes it SO much tastier, less bitter, and easier to chew since it starts to break down the cellular walls in the kale.
- Cucumber: If you don’t want to use cucumber, try diced red, orange, or yellow bell peppers.
- Red Onion: Any other onion will work fine here too. Green onion is the mildest.
- Celery: If you hate celery, try chopped sugar snap peas instead.
- Seedless Grapes: Don’t have grapes? Try little clementine or mandarin orange segments or another fruit you enjoy. Pineapple would also be delicious here.
- Blueberries: Any other berry would definitely work, such as strawberries, raspberries, or blackberries.
- Other Ingredients: Feel free to add any other salad toppings you like! Add some healthy fats like chopped walnuts, sliced almonds, or raw pumpkin seeds (or diced avocado!). Or, add some cooked beans or sweet potatoes for satiety. I designed this salad in a way that it could be used as a side or an entree. When I eat it as an entree, I tend to add cooked chickpeas to make it a meal.
How to Make Kale Salad with Blueberries and Grapes
- Start with the leafy greens: Add your washed and chopped kale (or other leafy greens) to a large bowl. This is an optional step, but if you are not a fan of kale, try this one. Add a small amount of the dressing (2 tablespoons or so) OR lemon juice, tahini, etc. to the kale and use clean hands to massage it for 1-2 minutes. I know it sounds a little strange, but it really does work. Massaging the kale breaks down the cellular walls, making the kale easier to chew and digest but also making it less bitter so it tastes better!
- Add remaining ingredients: Add the chopped cucumber, red onion, celery, grapes, and red onion. Add any other veggies or fruits now too. Toss to combine.
- Add the dressing: Toss the dressing with the salad to combine. Top with a handful of microgreens or sprouts if using.
- Serve: I sometimes eat this whole salad by myself, but when I’m being nice I’ll share it with my partner. Divide the salad into however many portions you’d like. Top with any desired (optional) toppings such as chopped walnuts, sliced almonds, raw pumpkin seeds, diced avocado, cooked beans like chickpeas, roasted diced sweet potatoes or regular potatoes, etc.
- Store: Refrigerate leftover salad in an airtight container for up to 2 days.
Expert Tips
- Don’t skip the massage: It really does a lot. I was very skeptical at first; it seemed like a joke. But it really made quite a difference and it’s how I started liking kale. I don’t always bother now, but that’s because I enjoy the taste.
- Swap out the veggies: Don’t be afraid to play with other veggies. My favorite salad veggies include red cabbage, red or white onion, cucumber, bell peppers, celery, sugar snap peas, radicchio, grated carrots, grape tomatoes, microgreens, and sprouts.
- Swap out the fruits: This recipe might be called kale salad with blueberries and grapes, but it would work just as well with say mandarin oranges and strawberries or pineapple and mango! I love fruit in a leafy green salad. It’s one of my favorite ways to add more nutrients and flavor without adding a lot more calories.
- Top it: Don’t hesitate, add any toppings you like from nuts to seeds to beans to cooked starchy veggies (like sweet potatoes and winter squash) and more. Make this salad your own!
Serving Suggestions
This kale salad with blueberries and grapes is a wonderful entree or side.
Sometimes I eat the whole thing to myself as an entree (and I add a half cup of cooked garbanzo beans and a few walnuts).
But sometimes my partner and I split it and have something cooked alongside it like a bowl of my potato cauliflower soup or cabbage mushroom soup.
So serve this kale salad how you like!
More Healthy Plant Based Recipes
- Golden Beet Beans and Greens
- Whole Food Plant Based Potato Salad
- Creamy Mushroom Stroganoff
- Kale Sweet Potato Salad
- Portobello Pizzas
- Chickpea Tuna Salad
- Butter Bean Scramble
- Green Smoothie
- Hummus Veggie Sandwich
Kale Salad with Blueberries and Grapes
Equipment
- 1 Salad spinner optional
- 1 set Salad tongs optional
Ingredients
- 1 Bunch Kale, washed and chopped. We used red kale, but any kale or any leafy green will work.
- 1 Medium Seedless Cucumber, finely chopped. I like to use seedless cucumber because the skin is thin. If using regular cucumber, you may want to consider peeling some of the tougher skin and seeding it.
- ½ Small Red Onion, thinly sliced, or use any other type of onion. Green onion is the mildest.
- 2 Ribs Celery, finely chopped. Feel free to swap any of these veggies for ones you like better, such as red/orange/yellow bell pepper, sugar snap peas, radishes, grated carrots, etc.
- 1 Cup Seedless Grapes, we used red grapes, but green or black grapes would also work. If they're large you can halve or quarter them, but ours were quite small.
- 1 Cup Blueberries, you can swap these out for any fresh berry
- ½ Cup Microgreens or Sprouts, optional
Dressing Options (not included in nutritional info)
- 1 Batch Sweet Lime Oil-Free Vinaigrette
- or Plant Based Dressing of your choice or you can use a flavored vinegar. California Balsamic has incredible flavors.
Optional Topping Ideas (not included in nutritional info)
- Walnuts
- Sliced Almonds
- Raw Pumpkin Seeds
- Diced Avocado
- Cooked Garbanzo Beans, AKA chickpeas, or any other cooked bean
- Roasted Sweet Potatoes, or other starchy vegetable like regular potatoes or winter squash.
- Cooked Grains, such as quinoa, oat groats, buckwheat, rice, farro, bulgur, hulled barley, rye berries, etc.
- Baked Tofu or Tempeh
Instructions
- Start with the leafy greens: Add your washed and chopped kale (or other leafy greens) to a large bowl. This is an optional step, but if you are not a fan of kale, try this one. Add a small amount of the dressing (2 tablespoons or so) OR lemon juice, tahini, etc. to the kale and use clean hands to massage it for 1-2 minutes. I know it sounds a little strange, but it really does work. Massaging the kale breaks down the cellular walls, making the kale easier to chew and digest but also making it less bitter so it tastes better!
- Add remaining ingredients: Add the chopped cucumber, red onion, celery, grapes, and red onion. Add any other veggies or fruits now too. Toss to combine.
- Add the dressing: Toss the dressing with the salad to combine. Top with a handful of microgreens or sprouts if using.
- Serve: I sometimes eat this whole salad by myself, but when I'm being nice I'll share it with my partner. Divide the salad into however many portions you'd like. Top with any desired (optional) toppings such as chopped walnuts, sliced almonds, raw pumpkin seeds, diced avocado, cooked beans like chickpeas, roasted diced sweet potatoes or regular potatoes, etc.
- Store: Refrigerate leftover salad in an airtight container for up to 2 days.
Notes
- Note on servings: This salad can be served as a side salad OR an entree salad. To serve it as a side, split it into 4 servings. To serve it as an entree salad, split it into 2 servings and add a starch like cooked sweet potatoes, cooked grains, and/or cooked beans (I love adding chickpeas). Also consider adding healthy fats such as diced avocado, chopped walnuts, sliced almonds, or raw pumpkin seeds.
- Dressing Options: Of course I highly recommend my sweet lime oil-free vinaigrette, or the creamy hummus dressing in my kale sweet potato salad recipe, but you can use the plant based dressing of your choice. Any of the balsamic vinegars from California Balsamic would also be an excellent choice.
- Don’t skip the massage: It really does a lot. I was very skeptical at first; it seemed like a joke. But it really made quite a difference and it’s how I started liking kale. I don’t always bother now, but that’s because I enjoy the taste.
-
- Swap out the fruits: This recipe might be called kale salad with blueberries and grapes, but it would work just as well with say mandarin oranges and strawberries or pineapple and mango! I love fruit in a leafy green salad. It’s one of my favorite ways to add more nutrients and flavor without adding a lot more calories.
