This Kale Beet Salad with Pecans and Herbs is vibrant, fresh and totally delicious. With crunchy pecans, fresh dill and parsley and crunchy red cabbage all tossed with multicolor beets and maple dijon dressing, this salad recipe is going to be your new favorite.
Is this Kale Beet Salad good for you?
This Kale Beet Salad recipe is wicked healthy and nutritious. Full of fiber, vitamins and antioxidants, there is so much goodness in here.
In case you are wondering what is so great about kale, some consider this leafy green vegetable a superfood! With nutrients that support so many body systems from your eyes to your heart health and more. Consuming kale can also support healthy weight loss and maybe even help to lower your cholesterol.
If beets are a vegetable that you haven't eaten since childhood it's time to jump on the beetroot bandwagon. Beets support healthy heart and blood pressure, promote blood flow to the brain and may help support your liver. Some call this powerhouse a superfood due to its positive influence on so many body systems.
These two nutritious vegetables are combined with heart healthy fats like extra virgin olive oil and pecans to make a good for you salad that tastes as delicious as it is healthy.
Why you'll love this Kale Beet Salad with Pecans and fresh herbs
- Easy to make, short ingredient list
- Utilizes both fresh produce and pantry staples for convenient shopping
- The only cooking, is boiling the beets! Beginner friendly recipe
- Fresh and healthy
- The dressing is drinkably delicious
- High in fiber
- Rich in heart healthy fats
- Tastes amazing
- Vibrant colors will wow your family or guests
- Great for meal prep, it tastes great the next day
Beets Tip
When buying beets, choose small to medium sized ones. The giant ones may be easier to prep instead of peeling a bunch of small ones, but the big ones have a drier and woodier texture. The small ones are sweeter and less "earthy".
Kale Beet Salad Ingredients
The ingredient list for this salad is fairly small. You won't need to hunt down anything obscure at the store for this beet recipe. The one item that varies will be the beets themselves. Sometimes you can find beets of many colors and other times you will only find red ones. Just use what is in season.
- Beets: When possible look for multicolor varieties like golden beets or chiogga beets along with red beets.
- Kale: This recipe calls for Dino kale aka lacinato or cavelo nero. This type of kale is dark green has a sweeter flavor and more tender texture than curly kale. But any kale will do in a pinch.
- Red Cabbage- Brings brightness and crunch to the beet salad
- Green Onions and Parsley: These fresh herbs and aromatics give fresh pops that balance the earthy flavor of the beets.
- Pecans: Pecans add crunch and texture along with their slightly sweet, nutty flavor.
- Extra Virgin Olive Oil, Apple Cider Vinegar: The base of the tangy dressing
- Dijon Mustard:Gives a little mustardy bite and helps the dressing emulsify
- Pure maple syrup: Adds sweetness and balances the tang
- Dill: Fresh dill is the perfect herb to enhance this salad with it's distinct flavor
- Salt-To enhance the flavors
Kale Tip: Don't forget the massage. Did you know massaged kale is softer and even tastes sweeter? It only takes a couple minutes but its so worth the effort Use your clean hands, some oil, a little citrus or vinegar, and a pinch of salt to transform that tough kale into tender greens.
How to make Kale Beet Salad
This salad recipe is actually quite easy.
- First prepare the beets by boiling them until tender, peeling and chopping into bite sized peices
- While they are cooking, wash the other vegetables, stem and chop the kale, green onion and parsley.
- Make the dressing by combining extra virgin olive oil, apple cider vinegar, pure maple syrup, dill and salt
- Massage the kale with oil and salt, then add the beets, green onions, parsley and pecans. P
- Pour the dressing over the top, toss and serve
Tips for making the best Kale Beet Salad
- Don't overcook the beets. They are best when tender, not soft or mushy
- Remove the woody end stems from the kale. While Dino kale is much more tender than other varieties, unless you are a pro vegan, you won't enjoy the tough parts.
- Slice the green onions very thinly. Big chunks do not taste great.
- Be sure to remove the thick parsley stems and only chop the leaves. The stems have a very bitter taste that can ruin a salad.
- Add beans! Lentils, White Beans or Chickpeas can transform this side salad into a heartier meal.
- Pump up the veggies: Add some roasted cauliflower, olives or tomatoes for a twist.
- Add some vegan feta cheese to fancy it up.
FAQs
The short answer is yes, but the long answer is that it will change the flavors and textures slightly. Prepared beets are softer and sometimes can taste like the package. Be sure to rinse them well. The flavorful dressing will mask that tinny "canned" flavor.
If you are allergic to nuts, simply omit the pecans. Another option would be to substitute an allergy friendly seed like pumpkin seeds or sunflower seeds if you still crave the crunch.
This is more of a side salad since there is not added protein or much fat. It is perfect for a Holiday spread or a cookout along side proteins. Or have it as a starter to a meal.
If making for a party the next day, you should prep all the ingredients and keep them separate. While this salad has delicious leftovers, you always want it to look fresh for a Holiday or party spread. On day two and three it still tastes delicious but the beets start to "stain" the other ingredients and it won't look as vibrant.
If you simply detest kale or are unable to find it where you live, make the recipe without the kale and serve it over more delicate greens instead. I suggest arugula, spring mix or spinach. Just be sure to not mix them in, as they will wilt quickly making leftovers unattractive.
Other Delicious Beets Recipes
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Kale Beet Salad with Pecans and Fresh Herbs
Ingredients
- 2-3 pounds multicolor beets
- 4 cups dinosaur kale woody end stems removed in bite sized pieces
- 2 cups red cabbage shredded
- 2 green onions white and green parts chopped
- 3 tbsp fresh parsley leaves only chopped
- ½ cup pecans
For Dressing:
- 4 tbsp extra virgin olive oil
- 3 tbsp apple cider vinegar
- 1 tbsp pure maple syrup
- 1 tbsp dijon mustard
- 2 tbsp fresh dill chopped.
Instructions
- First prepare the beets by boiling them in enough water to cover until they are tender. Depending on the size of the beets,this will take about 20-30 minutes. Once cooked, run them under cold water until cool enough to handle and then peel them with your thumbs by rubbing them until the peels slip off. Then cut them into bite sized pieces.
- Next make the dressing by combining extra virgin olive oil, apple cider vinegar, pure maple syrup, dijon mustard and dill in a jar or bowl. Whisk or cover and shake until combined.
- Massage the kale by adding the kale plus a pinch of salt and a drizzle of extra virgin olive oil to a large salad bowl. Massage the oil and salt into the leaves with your clean hands until the kale is tender. 2 minutes.
- Then add the beets, red cabbage, green onions,parsley and pecans to the bowl with the kale. Pour the dressing over the top and toss until salad is well coated.
- Cover leftovers, refrigerate and enjoy for 2-3 days for best taste and quality.
Veronica
This salad is delicious. The hubby and I love beets and this was a winner. It is hearty and very filling. Thank you for another great salad. I can't wait to try some of the other beet salads.
Sara Tercero
Oh I am so glad you enjoyed it! I love beets too.