Hearty Italian Kale Salad with Creamy Italian Dressing

I used to think kale was just that leafy garnish sitting untouched on the side of restaurant plates. Growing up, my mom never cooked with it, and the one time I tried it raw at a friend’s house, it was so tough I could barely chew it.

Turns out, I was just preparing kale all wrong. The secret is giving those leaves a gentle massage (yes, really!) to break down the fibers. Pair that with a creamy Italian dressing, and suddenly that intimidating green becomes something I actually look forward to eating. Even my kids, who usually run from anything green, ask for seconds of this salad.

What Kind of Kale Should I Use?

Lacinato kale (also called Tuscan or dinosaur kale) is specified in this recipe, and for good reason – it’s the ideal choice for raw salads. Unlike curly kale, which can be a bit tough and bitter, lacinato kale has flatter, darker leaves that are more tender and have a milder, slightly sweeter flavor. If you can’t find lacinato kale, curly kale will work too – just be sure to remove the tough stems and massage the leaves with a bit of oil or dressing for about 30 seconds to help break down the fibrous texture. For the freshest taste, look for kale with firm, deeply colored leaves without any yellowing or wilting.

Options for Substitutions

This salad is super adaptable and you can make several swaps based on what you have in your kitchen:

• Lacinato kale: Regular curly kale works just fine here – just make sure to massage it well to soften the leaves. You can also use baby kale or even swap it for spinach if you prefer milder greens.
• Pine nuts: Since pine nuts can be pricey, feel free to use chopped almonds, walnuts, or sunflower seeds instead. Just toast them lightly to bring out their flavor.
• Champagne vinegar: White wine vinegar or apple cider vinegar make great substitutes in the dressing. Red wine vinegar works too, though it might slightly change the color.
• Avocado oil: Any neutral oil like light olive oil or grapeseed oil will work well in the dressing. Just avoid strongly flavored oils like extra virgin olive oil which might overpower the other ingredients.
• Shallots: If you don’t have shallots, use finely minced red onion or even green onions – use about half the amount since they’re stronger in flavor.
• Pepperoni and salami: You can mix and match with other Italian meats like prosciutto or capicola, or leave them out entirely for a vegetarian version.
• Honey: Maple syrup or agave nectar work just as well to balance the acidity in the dressing.

Watch Out for These Mistakes While Making

The biggest mistake when preparing kale salad is not massaging the kale leaves – taking a few minutes to massage them with a tiny bit of oil or lemon juice helps break down the tough fibers and makes the greens much more enjoyable to eat. Another common error is adding the dressing too early, which can make your crisp ingredients turn limp – instead, wait to dress the salad until just before serving, and start with less dressing than you think you need since you can always add more. To keep your salad from becoming watery, make sure to thoroughly dry all vegetables after washing, and if you’re making this ahead, consider storing the cut vegetables separately from the greens and assembling just before serving. For the best texture contrast, toast your pine nuts in a dry pan until golden brown and let them cool completely before adding to the salad – this simple step adds an extra layer of nutty flavor and crunch.

What to Serve With Kale Salad?

This hearty Italian-style kale salad works great as a meal on its own, but it’s even better with some crusty bread on the side to soak up any extra dressing. If you’re looking to make it a more filling dinner, try adding some grilled chicken breast or seared salmon on top – the creamy dressing pairs really nicely with both. For a cozy winter meal, serve this salad alongside a bowl of minestrone soup or some homemade pasta with marinara sauce. You could also set out some extra pine nuts, parmesan cheese, and croutons on the side so everyone can customize their portion.

Storage Instructions

Keep Fresh: If you want to prep this salad ahead, store the chopped vegetables and lettuce separately from the dressing in airtight containers. The prepped veggies will stay crisp in the fridge for 3-4 days, while the dressing keeps well for up to a week when stored in a jar with a tight-fitting lid.

Prep Ahead: Make your life easier by washing and chopping the kale and romaine, cutting up the vegetables, and mixing the dressing ahead of time. When you’re ready to eat, just toss everything together! The dressing actually tastes even better after the flavors have had time to mingle in the fridge.

Leftovers: Once dressed, this salad is best enjoyed within a few hours. The lettuce tends to get soggy if it sits too long with the dressing. If you know you’ll have leftovers, only dress the portion you plan to eat right away and store the rest of the components separately.

Preparation Time	10-15 minutes
Cooking Time	0-0 minutes
Total Time	10-15 minutes
Level of Difficulty	Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 1800-2000
• Protein: 50-60 g
• Fat: 150-160 g
• Carbohydrates: 40-50 g

Ingredients

For the salad:

• 2 cans sliced black olives, drained
• 2.5 oz salami, diced
• 3 cups Lacinato kale, chopped
• 1 large red bell pepper, diced
• 1 tbsp shallots, finely chopped
• 1 English cucumber, diced
• 2.5 oz pepperoni, diced
• 1 head romaine lettuce (roughly chopped)
• 1/4 cup pine nuts (toasted for enhanced flavor)

For the creamy italian dressing:

• 1/2 tsp salt
• 1/2 cup mayonnaise (I like Hellmann’s mayonnaise)
• 1/4 cup avocado oil
• 1 tsp honey
• 2 garlic cloves, minced
• 1/2 tsp Italian herbs
• 1/4 cup champagne vinegar

Step 1: Prepare the Vegetables

Begin by chopping the lettuce, kale, cucumber, and bell pepper into bite-sized pieces.

Place all the chopped vegetables into a large bowl.

This will serve as the base for your salad.

Step 2: Add Additional Ingredients

To the bowl of vegetables, add your choice of pepperoni and salami slices, black olives, and thinly sliced shallots.

These ingredients will add flavor and texture to your salad.

Step 3: Dress and Toss the Salad

Pour your desired amount of Creamy Italian Dressing over the salad.

Use tongs or salad servers to toss everything together until all ingredients are well-coated with the dressing.

This ensures each bite is flavorful.

Step 4: Finish and Serve

Top the tossed salad with a generous sprinkle of pine nuts for added crunch and flavor.

Serve immediately as a refreshing dish perfect for a picnic, summer meal, or a friendly gathering.