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Learn how to make a quick and easy, balanced, delicious, and nutritious kale salad for the whole family.

How to Make a Balanced Kale Salad Recipe


Learn how to make a quick and easy, balanced, delicious, and nutritious kale salad for the whole family. And you won’t need to massage the kale!


  • 240g (8.5oz) raw kale (stems and leaves)
  • 100g (3.5oz) white cabbage
  • 2 button mushrooms
  • 4 medium potatoes
  • 100g (3.5oz) whole grain pasta, dry weight
  • 280g (9.9oz) edamame beans
  • 240g (8.5oz) black beans
  • 2 tbsps. goji berries

Miso-Cashew Dressing (the recipe is written down in the video description)


  1. Start by washing the kale thoroughly and separating the stems and leaves. Then, chop the stems into smaller pieces and place them into a saucepan or a small pot with a bit of water (enough to almost cover them). Cover with lid. When the water stars to boil, set your timer to 5 minutes.
  2. Meanwhile, chop the kale leaves into thin shreds. When there’s 3 minutes left on the timer, let the kale leave join the stems in the pot and sauté covered until the time is up. Transfer the kale into a large mixing bowl.
  3. Put goji berries to soak in hot water. Once soft, discard the water or use it in the salad dressing.
  4. Next, boil pasta according to the instructions on the package.
  5. I recommend boiling the potatoes the previous day and keep them refrigerated to allow the resistant starches to form. 
  6. Next, if you have frozen edamame beans, simply boil them for a few minutes and drain.
  7. Then, rinse and drain your black beans thoroughly.
  8. The most effective way to destroy the toxin agaritine in mushrooms is to microwave them at 1000W for a minute. If you don’t have microwave oven, slice them up and sauté for 5 minutes.
  9. Prepare any preferred salad dressing. I used my miso-cashew dressing in this recipe (I used the whole recipe).
  10. Finally, in a large bowl combine all the ingredients well.


Storage: store in a covered bowl in the fridge for up to 3 days.

The nutritional info below includes miso-cashew dressing.

  • Category: Salad


  • Serving Size: ¼ of the recipe
  • Calories: 575 kcal
  • Sugar: 9.9g
  • Sodium: 454.5mg
  • Fat: 16.5g
  • Saturated Fat: 2.5g
  • Carbohydrates: 68.2g
  • Fiber: 19g
  • Protein: 27.8g

Keywords: kale, salad

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