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Kale carrot and red cabbage salad with pumpkin seeds and homemade Maple Dijon dressing

Crunchy Kale Carrot and Red Cabbage Salad with Maple Dijon Dressing

This kale carrot and red cabbage salad is fresh, colourful and full of crunch. Finely chopped kale, sweet shredded carrots and crisp red cabbage are tossed with pumpkin seeds and a homemade Maple Dijon dressing that’s tangy, lightly sweet and really good with sturdy greens.
I like to massage a little of the dressing into the kale first. It only takes a minute or two, but it softens the leaves without taking away their texture. If you prefer a slightly thicker Maple Dijon dressing, you can also add a tiny amount of xanthan gum. Go easy with it—a little really does go a long way.
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Prep Time 15 minutes
Total Time 15 minutes
Course lunch, Salad, Side Dish
Cuisine Canadian, Healthy Contemporary Cuisine, North American
Servings 6 servings
Calories 166 kcal

Equipment

  • Large salad bowl
  • Small mixing bowl or jar
  • Whisk
  • Sharp knife
  • Cutting board
  • Box grater or food processor
  • Measuring cups
  • Measuring spoons
  • Salad tongs or large spoon

Ingredients
  

Kale Carrot and Red Cabbage Salad

  • 6 cups kale stems removed and finely chopped
  • 2 cups carrots shredded
  • 2 cups red cabbage thinly shredded
  • 1/2 cup pumpkin seeds

Maple Dijon Dressing

  • 1/4 cup olive oil
  • 3 tbsp apple cider vinegar
  • 2 tbsp maple syrup pure
  • 1 tbsp Dijon mustard
  • 1 tbsp lemon juice fresh
  • 1 garlic clove finely minced
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • Tiny pinch xanthan gum optional, for a thicker dressing

Instructions
 

  • Prepare the kale. Remove the tough stems from the kale and finely chop the leaves. Place the chopped kale in a large salad bowl.
  • Make the Maple Dijon dressing. Add the olive oil, apple cider vinegar, maple syrup, Dijon mustard, lemon juice, minced garlic, salt and black pepper to a small bowl or jar. Whisk well, or cover the jar and shake until the dressing is smooth and combined.
  • Thicken the dressing if desired. For a slightly thicker Maple Dijon dressing, whisk in a tiny pinch of xanthan gum. Give it a moment to thicken before adding any more. Xanthan gum is powerful, so you really do need only a very small amount.
  • Massage the kale. Spoon about 2 tablespoons of dressing over the chopped kale. Using clean hands, gently massage the dressing into the kale for about 1–2 minutes. The leaves will become a little darker and softer. Don’t overdo it—you still want some texture.
  • Add the vegetables. Add the shredded carrots and thinly shredded red cabbage to the kale.
  • Dress the salad. Pour over enough of the remaining Maple Dijon dressing to lightly coat the vegetables. Toss everything together really well.
  • Add the pumpkin seeds. Sprinkle the pumpkin seeds over the salad and give it one final gentle toss, or leave some on top for extra crunch.
  • Let it rest. Allow the kale carrot and red cabbage salad to sit for about 10 minutes before serving. This gives the dressing a little time to work into the kale and cabbage, and I find the flavour is better after that short rest.
    • For the best kale carrot and red cabbage salad, massage a small spoonful of the Maple Dijon dressing into the chopped kale for 1–2 minutes before adding the carrots and cabbage. It softens the kale just enough while keeping that fresh, crunchy texture that makes this healthy kale salad so good.

Notes

  • Finely chopping the kale makes this healthy kale salad much easier to eat.
  • Thinly shredded red cabbage mixes more evenly with the carrots and kale and picks up more of the dressing.
  • Toast the pumpkin seeds in a dry skillet for a few minutes if you want a deeper, nuttier flavour.
  • Start with less dressing and add more as needed. You want everything coated, not swimming in dressing.
  • For the crunchiest pumpkin seeds, add them shortly before serving.
  • If using xanthan gum, start with the smallest pinch possible. Whisk thoroughly and wait before adding more because the dressing continues to thicken.
  • This kale cabbage salad with Maple Dijon dressing keeps its texture much better than a delicate lettuce salad, making it a good choice for meal prep, potlucks and packed lunches.

Nutrition

Serving: 1servingCalories: 166kcalCarbohydrates: 13gProtein: 3gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gTrans Fat: 0.003gSodium: 272mgPotassium: 355mgFiber: 3gSugar: 8gVitamin A: 9560IUVitamin C: 40mgCalcium: 94mgIron: 1mg
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