Kale is one of the most essential greens in any vegan kitchen. It's hardy, usually pretty inexpensive, and works amazingly well in salads, soups, pasta, and way more. These vegan kale recipes highlight what makes this green so uniquely well-suited for a plant-based kitchen and will inspire you to use it way more often!
I literally crave kale because the good that I feel after eating it is palpable. It’s magical.
It also holds up so well to all the dressings! Even if you don’t LOVE it at first, keep trying. You are probably used to lettuces that are softer and easier to your palate. But you are a grown up now.
I promise - you can eat kale and learn to like it, too. (Don't worry - I'll help you!)
Why do I like kale so darn much?
Sturdy and hardy.
Kale is much sturdier than delicate salad greens that wilt if you look at them the wrong way. Plus it has a bolder, more robust flavor compared to watery iceberg.
Great for meal prep.
It also holds up to dressings, so you can have your salad ready-to-eat for about 3 days. It often tastes even better after marinating as it soaks up all that flavor!
That also means a bunch of kale will stay fresh in your fridge for longer than regular containers of lettuce or salad greens.
Easy to grow or buy.
If you haven't tried growing kale before, you'll be pleasantly surprised. Even an inexperienced home gardener can grow kale, and those little kale trees will feed you all year long!
Not into growing your own? It's a staple at all farmers markets and is easy to buy in most grocery stores, too.
Kale is a powerhouse for vegans
Sure, kale is convenient and affordable, but is it actually good for you? Yes! Here are the nuts and bolts:
- Kale is densely packed with nutrients, including vitamins A, C, and K
- That dark green color comes from antioxidants, which can be anti-inflammatory and potentially even anti-cancer
- Kale contains a lot of fiber, which helps keep you full and support healthy digestion
- It's low in calories, so you get the nutrients and fiber without a huge caloric impact
This is just the start, too. There are so many ways to prepare kale, whether it's massaged in salads, sauteed for a scramble, blended into green smoothies, baked into kale chips, or added to soups.
It's one of the most versatile ingredients of all time, and deserves way more love. Just sayin'.
Chef's Tip: There are lots of different types of kale to try, like lacinato kale, Red Russian, curly kale, and many more. If you're not a fan of one, try another. I bet you'll find at least one type of kale you enjoy.
Pro Tips for Converting Kale Haters
I get it - not everyone is a fan of the green giant.
After consuming and serving many, many bunches of kale in my life, these are my go-to strategies to convert even the most reluctant eaters.
- Remove the thick stems. Kale has thick, woody stems that are hard to eat. The texture is much more pleasant without them
- Give kale a massage! It sounds funny but aren’t we all nicer after a massage?
- Dress your kale with a tasty dressings. Salad sauce is everything!
- Chop kale very small to make it easier to eat and combine with other veggies that you love. That way if its not your fave, it’s kinda camouflaged.
Vegan Kale Salad Recipes
Let's start with the most common type of kale recipes to help you add some more fiber and flavor to your meals. Kale salads are truly the BEST for meal prep since they can sit in the dressing for so long, and they feel much more substantial than regular salads.
Why do you need to massage kale?
One of the most common ways to consume kale is to add it to salads, right? It's a green, and green foods go in salads...
However, kale has a thick texture that can require quite a bit of chewing when not massaged. It's not like regular salad that you slice and eat - you need to give it a bit of a workout.
Massaging kale is simple - you basically wash and slice your kale, then add extra virgin olive oil, a pinch of salt, and maybe a little lemon juice, although the actual ingredients are optional.
Rub and massage the seasonings into the kale and you'll notice how the leaves begin to soften under your hands.
This process manually breaks down some of the fibers in the leaves to make them softer and more pliable.
It actually also releases some of the flavor in the kale, bringing out more of a fresh flavor and removing some of the naturally bitter taste.
This makes it way easier to eat and enjoy, so yes, it is a necessary step for pretty much all kale salads!
Tropical Kale and Quinoa Salad
If you want to love kale, let's add mega flavor. This version includes cooked quinoa for extra protein, as well as cilantro, bell peppers, papaya, pecans, and the most scrumptious cilantro lime dressing ever. You'll have no problem eating more greens when they're served like this!
Simple Vegan Kale Caesar
Piled high with homemade croutons, crispy chickpeas, and the creamiest vegan Caesar dressing, this simple salad definitely doesn't taste simple.
Best Kale Crunch Salad
This easy vegan recipe is all about the crunch. Add carrots, red cabbage, and almonds for texture, plus some creamy white beans for plant-based protein, and the most delicious maple Dijon vinaigrette. So refreshing and fun to eat!
Kale and Bean Salad
Infuse your kale salad with Mexican-inspired flavors, like black beans, cherry tomatoes, bell pepper, corn, avocado, and lots of lime juice. Top with an herby maple tahini dressing and store in an airtight container in the fridge for up to 3 days!
This salad eats like a main meal and will keep you full and satisfied for hours.
Autumn Kale Salad
Kale is the perfect green for your fall salads since it's so hearty and pairs wonderfully with squashes, root veggies, seasonal fruits and more.
This autumn vegan salad includes roasted delicata squash, pecans, apple, pumpkin seeds, and more for a burst of flavor and lots of color. Great for the holidays, too!
Zesty Wild Rice and Kale Salad
I often like to add grains or beans to my kale salads since that helps keep you full even longer.
This recipe is an all-season favorite that works from winter to summer with wild rice, cucumbers, tomatoes, fresh herbs, and cannellini beans all tossed with a slightly sweet, tangy dressing made with roasted bell peppers, red wine vinegar, and pure maple syrup. The flavors taste even better the next day!
Mandarin Quinoa and Kale Salad
To counter the earthy flavor of kale, pair it with sweet and tangy flavors, like fresh mandarin oranges, roasted butternut squash, and creamy avocado.
This salad is a dream for meal prepping and tastes like sunshine during the colder months of the year!
Kale Pesto Pasta Salad
Kale pesto is a game changer! Instead of blending basil with parmesan cheese and pine nuts, this vegan version blends dinosaur kale with garlic, lemon juice, olive oil, Brazil nuts, and nutritional yeast.
The result? A richly creamy, fresh, and colorful topping to slather over freshly cooked pasta, squash, and summer's freshest flavors.
Easy Kale and Quinoa Salad
I live for Mediterranean flavors and this kale and quinoa salad offers them in spades. Think olives, cherry tomatoes, tender quinoa, and the most delightful creamy dressing loaded with fresh arugula, avocado, and citrus. It's a flavor bomb!
Vegan Caesar Salad with Lentils
This Caesar uses tofu for that creamy, unctuous dressing and the crispy lentils add ridiculous crunch and flavor. It's easy enough to throw together at the last minute, and makes a great main course or side dish!
Vegan Caesar Pasta Salad
Can you add kale to pasta salads? Yes, and I think you should! Kale adds an extra note of texture alongside fresh cabbage, tender pasta, roasted veggies, white beans, and a creamy Caesar dressing.
It's seriously perfect for family parties and potlucks, but I also love it for a grab-and-go side (or main) throughout the week!
Vegan Soups with Kale
Like spinach and other hardy leafy greens, raw kale is a great addition to soups and stews because it cooks down and softens so nicely. This is one of the easiest ways to serve kale to reluctant eaters since it soaks up all the flavors in the broth, too.
Vegan Sausage Kale Soup
If you crave meaty, hearty flavors, this soup is a great choice. The tempeh looks and feels like sausage, but it's the flavor-packed broth and tender chickpeas that bring it all together. It's part of our regular rotation during the cooler months of the year!
Butternut Bean and Kale Stew
This soup is a celebration of fall and winter flavors, like butternut squash, potatoes, and fresh kale. I love how the kale doesn't quite melt away in the soup, like spinach, yet still becomes tender and so flavorful.
Vegan Orzo Kale Stew
Ready in just 30 minutes, this is one of the easiest and most satisfying soups for cold winter nights.
The beans add a natural creaminess, and I love including naturally sweet ingredients, like kabocha squash, in savory dishes. Serve with vegan parmesan cheese and a dash of red pepper flakes for a truly comforting meal that will warm you up from the inside out!
If you like orzo, try these vegan orzo recipes, too!
Vegan Kale Pasta Recipes
Kale is sturdy enough to handle some cooking, too, and is a great alternative to spinach in your favorite pasta recipes.
White Bean and Kale Pasta
The kale becomes a welcome background character in this hearty pasta dish. The secret is to cut it into small, bite-sized pieces and add them right at the end to wilt without breaking down. You won't even know you're eating a bunch of greens!
Cheezy Vegan Lasagna with Tofu Ricotta
Adding kale to your vegan pasta dishes can be a nice way to increase the fiber to help digest the vegan cheeses. Plus, that bold green color offers a gorgeous contrast and a little texture to balance the creamy, tenderness of the pasta and tofu ricotta filling.
Quick Tofu and Greens Pasta
Instead of regular sauteed kale, pair it with tofu, pasta, and a quick homemade tomato sauce for a vegan meal that will keep you full for hours. This is our go-to on busy nights when we don't know what else to make, and I love knowing that we're serving heaps of greens, too.
Although this recipe is made with two bunches of collard, you can absolutely use kale instead. Collards are very similar to kale, but the leaves are generally thicker. Either curly or lacinato kale will work great!
More Ways to Love Kale
Kale at breakfast? Yes! Kale is an all-day ingredient over here. Starting your day with plenty of whole foods, especially greens, is a great way to nourish yourself early on. Plus, the kale will take on the flavor of whatever you're preparing it with, so it ends up being extra flavorful and delicious!
Savory Breakfast Bowl with Kale
Since eggs are off-the-table for vegans, I often find myself making veggie-packed scrambles with beans, cauliflower, carrots, and kale. The tater tots add that crispy, crunchy element that screams breakfast, but it's the smoky spices that make it extra special.
Easy Power Bowl
A power bowl is a simple one-pot vegan meal loaded with plenty of protein, fiber, and carbohydrates to keep you going for hours. This version includes cauliflower, brussels sprouts, chickpeas, quinoa, and kale, which make it incredibly filling with lots of texture. Add some avocado, vegan yogurt, and hot sauce to take it over the top!
It's great for dinner, but also makes a great vegan breakfast, too.
Quick Tofu and Greens Scramble
Tofu is the perfect egg alternative for breakfast, adding a similar texture in scrambles. Turn it into a complete meal by adding broccoli, kale, and tomato, and enjoy with avocado and red pepper flakes. So simple, but so good!
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