Mediterranean Kale Salad (Paleo, Vegan)

This Mediterranean Kale Salad is made with shredded kale, fresh vegetables and tossed in a homemade vinaigrette. It's perfect as a side salad or enjoying with a protein such as grilled chicken for a full meal. This easy kale salad recipe is paleo, vegan and whole30 approved.

This warmer weather has got me in the mood for salads!

Anything with lettuce, cabbage or kale, a bunch of crunchy, fresh vegetables and a homemade salad dressing is what I've been craving.

This vegan Mediterranean kale salad is full of flavor from the crispy, crunchy veggies and savory balsamic dressing. It consists of a bed of massaged kale topped with veggies like cucumber and pepper, Kalamata olives, pumpkin seeds and a homemade vinaigrette.

Ingredients

You can find the full recipe for this Mediterranean chopped salad in the recipe card below, but here's an overview of the ingredients you'll need:

For the Salad

• kale - since this is a kale salad. I used a red kale, but any variety will work for this recipe.
• olive oil - to massage the kale, making it softer and easier to eat and digest.
• cucumber - I like English or Persian cucumbers for this recipe.
• red pepper - or any color bell pepper.
• Kalamata olives - for that classic Mediterranean flavor.
• red onion - or any onion. You could also use chopped leak or shallots.
• parsley - for more greens, nutrition and flavor.
• pumpkin seeds - I used raw pumpkin seeds, but you can toast them or season them if you prefer.

For the Homemade Vinaigrette

• olive oil - for the dressing base. Avocado oil would be a great swap.
• balsamic vinegar - I like an organic balsamic vinegar, but a balsamic glaze would work too.
• Dijon mustard - or any mustard.
• dried herbs - granulated garlic, basil, thyme, pepper
• salt - enhances the flavors

How to Make a Mediterranean Kale Salad

This whole30 kale salad is super easy to make! Here are the steps:

Prepare Vegetables

1. First, prepare the vegetables. This includes rinsing the kale, patting it dry and then removing the leaves from the stem. Either shred the kale with your hands or use a sharp knife to cut it into bite-sized pieces.
2. Rinse and dry the cucumber, pepper and parsley. Chop them into bite-sized pieces.
3. Remove the outer papery skin of the onion and finely chop.
4. Slice the Kalamata olives in halves or thirds.

Massage Kale

5. Next, massage the kale in olive oil. To do this, drizzle one tablespoon of olive oil over the shredded kale. Using your hands, rub the oil onto the kale using pinching and squeezing movements. Do this for about 2 minutes. The kale will have softened and have a nice glean to it.

Assemble

6. Place the kale into a large mixing or serving bowl. Top with the chopped vegetables, olives and pumpkin seeds.

Make Dressing

7. Combine all dressing ingredients in a small bowl. Whisk until well combined.

8. Spoon the dressing onto the salad, using as much as desired. (You may not want to use all of the dressing.)
9. Toss the salad to coat it in dressing.

Storage

This chopped kale salad needs to be stored in the fridge. It is best eaten within 3-4 days. You may make it ahead of time and add the dressing right before serving.

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