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A closeup, landscape-style photo of the fully mixed kale salad with blueberries and grapes with a few microgreens scattered over the top.

Kale Salad with Blueberries and Grapes

Liz
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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Prep Time 15 minutes
Total Time 15 minutes
Course Main Course, Salad, Side Dish
Cuisine American
Servings 4 side salads
Calories 75.2 kcal

Equipment

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)

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 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.

Nutrition

Serving: 0.25recipeCalories: 75.2kcalCarbohydrates: 16.3gProtein: 1.6gFat: 0.5gSodium: 26.9mgPotassium: 299.6mgFiber: 2.9gSugar: 11.2gVitamin A: 47.5IUVitamin C: 22.3mgCalcium: 64.6mgIron: 0.7mg
Keyword blueberry kale salad, kale, kale blueberry salad, kale salad, kale salad with blueberries, oil-free, oil-free vinaigrette, plant based salad, vinaigrette without oil, wfpb
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