Raw Kale Salad | Recipes | Cook For Your Life
Raw Kale Salad

Raw Kale Salad

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Clock Icon for Prep Time 20 min prep
Person Icon for Serving Size 4 servings
Carrot Icon for Number of Ingredients Size 9 ingredients

Salads are a great way to eat this nutritious leafy green. There are several types of kale: curly, Russian, and lacinato. For this salad, we’ll use lacinato kale. Lacinato kale originated in Italy and despite...


  • 3 tablespoons extra virgin olive oil
  • 1 tablespoon of balsamic vinegar
  • 1 large carrot, peeled and grated
  • 1 tablespoon raisins
  • 1 tablespoon dried cranberries (optional)
  • ½ cup toasted walnut halves
  • Salt and pepper, to taste
  • 1 large bunch of lacinato kale, washed and patted dry (see Chef Tips)
  • 1 tablespoon roughly chopped Italian parsley (optional)
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Nutrition Facts


148 cals


11 g

Saturated Fat

2 g

Polyunsaturated Fat

2 g

Monounsaturated Fat

8 g


12 g


6 g


3 g


3 g


235 mg


  1. In a large bowl, beat the oil and vinegar together. Add salt and pepper to taste.
  2. Stir in the carrots, walnuts, and raisins and leave to macerate in the dressing while you prepare the kale.
  3. Strip the soft green leaves from the tough stems. Shred the leaves finely into a chiffonade. Pile onto the dressing and toss together. Leave covered with a damp towel in a cool place 20 minutes. Add the parsley if using. Toss again and serve with our Grilled Chicken Breasts in Rosemary Marinade.

Chef Tips

If you can’t find lacinato kale, you can use either curly or Russian kale, but lightly steam the leaves before shredding them.

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society