Vegan Sweet Kale Salad
Last Updated on May 29, 2023 by Heather Reseck
Vegan Sweet Kale Salad is a tasty make-ahead salad! It’s a DIY vegan version of a popular salad kit. This potluck favorite is a great way to enjoy three different cruciferous vegetables. The dried cranberries add a sweet element to the salad.
This make-ahead salad keeps well for several days in the refrigerator.
Make-ahead salads mean you chop once and get to enjoy it more than once. That’s one of my favorite ways to work smarter, not harder.
What are Cruciferous Vegetables?
Cruciferous vegetables belong to the Cruciferae family. Cruciferae comes from Latin and means “cross-bearing” because the four-petaled flowers of the plants resemble a cross.
Another characteristic of cruciferous vegetables is that they contain sulfur-containing compounds that can give off a distinctive pungent odor and a bitter or spicy flavor.
Cruciferous vegetables include:
- kale
- broccoli
- cauliflower
- bok choy
- Brussels sprouts
- watercress
- chard
- collards
- arugula
- turnips
- rutabagas
- radishes
- daikon radish
- watercress
- kohlrabi
- mustard greens
- cabbage
- Chinese cabbage
Nutritonal Benefits of Cruciferous Vegetables
Cruciferous vegetables are high in fiber, low in calories, and contain phytonutrients—plant-based compounds—that reduce inflammation and the risk of cancer.
Most of the cruciferous vegetables are green and contain excellent sources of vitamin A and vitamin K.
One of the most-studied antioxidants in cruciferous vegetatables, sulfurophane, is particularly high in broccoli and broccoli sprouts.
Research shows that sulfurophane may play a major role in preventing cancer. It may also slow tumor growth.
Make Your Own Broccoli Slaw
When you buy broccoli heads, save the stems and shred them to make your own broccoli slaw. Add a shredded carrot for extra color and nutrition. Four to five cups of shredded broccoli stems is equivalent to a 10 or 12-ounce package of broccoli slaw.
The Easy Way to Make This Salad
In a hurry? Substitute 1 (28-ounce) package or 2 (12-ounce) packages of Sweet Kale Salad Kit(s) for the broccoli slaw, kale, cabbage, cranberries, and pumpkin seeds.
The problem with the salad kits is the dressing–egg yolks and lots of sugar. Discard the salad dressing packet.
I’ve deconstructed the dressing, so you can make your own vegan version with less sugar.
Be sure to pay attention to this secret: massage the dressing into the kale.
The Secret to Salads with Kale
Raw kale can be chewy. The secret to better salads with kale in them is to massage the dressing into the kale for a minute or so until the kale wilts. This softens the kale and makes it more flavorful and easier to chew.
Tips for Extra Flavor with Lemons
Keep lemon zest on hand for recipes such as this that benefit from the extra layer of flavor.
Buy an extra lemon or two, preferably organic. Wash and dry. Remove the peel with a Microplane or fine grater.
Freeze the zest in a freezer container. Use the juice in a salad dressing or freeze it in 1 tablespoon portions in an ice cube tray.
Other Recipes with Cruciferous Vegetables
Vegan Sweet Kale Salad
Ingredients
- ⅔ cup vegan mayonnaise
- 2 tbsp granulated sugar, coconut sugar, or maple syrup
- 1 tbsp frozen orange juice concentrate
- 1 tsp grated lemon zest optional
- 12 oz package broccoli slaw (about 4-5 cups)
- ½ bunch kale, washed, stems removed, and finely chopped (about 3-4 cups)
- 2 cup shredded cabbage
- ½ cup dried cranberries, cherries, or blueberries
- ½ cup toasted pumpkin seeds
Instructions
- Stir mayonnaise, lemon juice, sugar, orange juice concentrate, lemon zest, if using, and salt together in a large bowl until well mixed.
- Stir in the broccoli slaw, kale, and cabbage.
- Work dressing into vegetables by massaging thoroughly with hands for at least 1 minute, until kale wilts.
- If time allows, refrigerate for 30 minutes or up to several hours.
- Stir in pumpkin seeds and cranberries just before serving.
Notes
- Substitute roasted pecans, cashews, walnuts, sunflower seeds, or slivered almonds for the pumpkin seeds.
- Substitute any combination of chopped broccoli or cauliflower florets, shredded broccoli stems, and shredded green or red cabbage for the broccoli slaw and cabbage.
- Substitute shredded Brussels sprouts or chopped radicchio for part or all of the shredded cabbage.
- Substitute chopped baby kale, spinach, or other greens for the kale.
- Omit kale. Substitute 2 cups of shredded cabbage or broccoli slaw.
- Add 2 chopped green onions.
- Add peeled and sliced fresh peaches when in season.
- Add chopped avocado.
- Substitute 1 (28-ounce) package or 2 (12-ounce) packages of Sweet Kale Salad Kit for the broccoli slaw, kale, cabbage, cranberries, and pumpkin seeds. Discard the salad dressing packet.
- Keep lemon zest on hand for recipes such as this that benefit from the extra layer of flavor. Buy an extra lemon or two, preferably organic. Wash and dry. Remove the peel with a Microplane or fine grater. Freeze the zest in a freezer container. Use the juice in a salad dressing or freeze it in 1 tablespoon portions in an ice cube tray.
