Raw Kale Salad Recipe

Raw Kale salad for a vegetarian meal plan

Kale is the poster vegetable for healthy eating these days, and no wonder—a mere 100 grams provides nearly 200% of your daily recommended intake of Vitamin A, 100% of your daily intake of Vitamin C, 15% calcium, 8% iron, 15% Vitamin B-6, and 11% magnesium. Oh, it happens to be delicious, too, if you prepare it right. What’s not to like?

Here’s a great kale salad recipe that has become a staple in our household. Pretty much any time we want salad, this comes out. My kids even eat it!


1 medium head of kale, chopped/ripped, stalks removed
2 carrots, peeled & julienned (I don’t quite julienne them – I just use the vegetable peeler to keep “peeling” the carrot in layers
Half a can of sliced black olives
1 pint grape tomatoes, cut in half (or leave them whole, if you’re in a hurry)
½ medium red onion, sliced
Plenty of olive oil (enough to cover all the kale)
Salt to taste

¼ cup almonds (or nut of choice)
¼ cup sundried tomatoes

Mix all ingredients, except nuts and sundried tomatoes. Cover and refrigerate overnight.
Soak the almonds and sundried tomatoes in water (in separate bowls) for a few hours or overnight. Drain and add to the salad before serving. Enjoy!

This recipe is included in meal plan #1.

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