The Salad That’s a Delicious and Nutritious Addition to Your Diet
If you ever thought a healthy salad needed to be plain, dull, or unsatisfying, think again. This Easy Roasted Carrot, Cranberry, & Goat Cheese Kale Salad checks all the boxes for deliciousness, excitement, and satisfaction. It’s at the top of my healthy go-to salads for a quick and easy lunch or serving alongside a weeknight dinner. And because it travels well, it’s perfect for making ahead and taking it along as a holiday gathering side dish. Beautiful to look at, this vibrant salad always gets rave reviews, even from people who say they don’t like kale.
A delicious and healthy salad recipe that might change your mind about kale…
If you have ever worked in food service or at a restaurant in the U.S., you may recall kale’s use as a decorative garnish on buffets or to enhance the appeal of foods on the edge of your plate. But all that has changed in America over the past ten years or so.
Often dubbed a “superfood,” kale’s popularity has skyrocketed for its numerous health benefits. And, while it may seem like it, kale isn’t a new vegetable. Thomas Jefferson experimented with growing several varieties at his Monticello estate in the early 1800s.
Like other brassicas (broccoli, cauliflower, cabbage, kohlrabi, Brussels sprouts), kale’s origins can be traced back to the wild leafy cabbage plants that grew along the coast of the northern Mediterranean. Of all the various brassicas, kale is the most like its wild ancestors. Breeding of these wild plants started around the 6th century BC, and modern kale has a much larger leaf and likely a better flavor profile than its wild ancestors.
Beyond its health benefits, kale is one of the tastiest greens you’ll ever eat – especially once a frost has sweetened it. However, not everyone is a fan of this leafy green powerhouse.
So, supposing that you do belong to the group that doesn’t care for kale, here’s a recipe that might change your mind – Easy Roasted Carrot, Cranberry & Goat Cheese Kale Salad – a delightful combination of flavors and textures that I’m hoping will make you reconsider your stance on this nutritious vegetable.
This salad is ideal for introducing kale into your diet without feeling overwhelmed by its sometimes-assertive taste. I especially like how combining chopped kale with roasted carrots, sweet cranberries, and creamy goat cheese with light vinaigrette transforms the leafy green into a delicious and satisfying dish that will leave you craving more.
How Does Kale Salad Taste?
Depending on the person, some say that raw kale tastes bitter, while others find it pleasantly earthy. Still, others find that raw kale has a slightly sweet flavor. While some kale varieties may have a more pungent taste, baby kale is the star of this recipe, chosen for its succulent texture and less intense, slightly peppery taste. To help tame any possible bitter flavor, a light vinaigrette dressing is massaged into the raw leafy kale, adding some sweetness before assembling the salad.
Roasting the carrots intensifies their natural sweetness and adds a caramelized touch, complementing the peppery taste of the kale. The addition of tart-dried cranberries provides a burst of flavor and a subtle sweetness and chewiness to contrast the crispiness of the roasted carrots. Finally, the goat cheese, with its tangy yet creamy notes, lends a richness that perfectly balances out the other components of this salad.
But that’s not all – the tangy vinaigrette dressing featured in this recipe ties all the flavors together. With just a few simple ingredients like olive oil, lemon juice, white wine vinegar, honey, Dijon mustard, and a pinch of salt, the light mixture adds a refreshing and bright finish to the kale and the entire dish, enhancing the overall taste.
Is Kale Good for You?
This roasted carrot, cranberry, and goat cheese with kale salad is a feast for your taste buds and a nutritional powerhouse.
Curly kale is the nutritional superstar of this salad. The bright green leaves that look like ruffles are packed with vitamins A, B6, C, and K, antioxidants, folate, dietary fiber (for improved digestion and heart health), carotenoids, and manganese, making it an excellent addition to any well-balanced diet. And it’s figure-friendly – with one cup of raw kale having just 20 calories!
Carrots provide an abundance of beta-carotene, which converts into vitamin A in the body, offering numerous benefits for your skin and eye health. Plus, dried cranberries offer antioxidants and additional fiber to support your overall well-being.
So, whether you’re a kale skeptic or simply looking to up your salad game, this recipe is worth a try. With its contrasting flavors and texture combination, this Easy Roasted Carrot, Cranberry & Goat Cheese Kale Salad might be the dish that changes your mind about kale and leaves you craving more of this vibrant green vegetable.
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Storage
Any leftover kale salad tossed with the dressing can be stored in an airtight container in the refrigerator for up to 2 days.
To meal prep the salad,
- You can store the kale, toppings, and dressing separately.
- Kale is hardy and can be washed and prepped in advance. Wash, stem, and dry the kale leaves with a salad spinner or kitchen towel. Store the leaves, wrapped in a paper towel in a zip-top plastic bag, for up to 3 days.
- The dressing can be kept in the refrigerator for up to a week.
- Combine the kale with the toppings and assemble the salad when you’re ready to eat!
For more healthy recipes that you can make in advance, check out our round-up of ideas in the Meal Prep Collection!
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💭 Before we go...
Adding a variety of textures and tastes to the mix, this Easy Roasted Carrot, Cranberry, & Goat Cheese Kale Salad combines the earthy sweetness of roasted carrots with the tanginess of dried cranberries, all tossed together with hearty and nutrient-rich baby kale and a simple vinaigrette dressing. Finish it with crumbled goat cheese sprinkled on top to add a creamy and salty element.
The result is a visually stunning salad bursting with flavors that will leave your taste buds wanting more. Whether you’re looking for a light lunch or a vibrant side dish, this easy salad will impress your palate and any hungry eaters invited to your table. So, if you’re looking for a simple and tasty salad recipe, I’m sure you’ll want to get started to discover the magic of kale as you put it all together.
If you experiment with variations, let everyone know in the comments below. We’d love to hear!
Keep scrolling to the recipe card below to print or save this recipe for Easy Roasted Carrot, Cranberry, & Goat Cheese Kale Salad to your recipe box. Then add it to your upcoming menu to enjoy a taste of this delicious kale salad in your home!
Looking for more ways to cook with kale? Take a peek at these posts too!
Thanks for stopping by. Have a happy time cooking!
XXO
Kymberley
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Easy Roasted Carrot, Cranberry & Goat Cheese Kale Salad
EQUIPMENT
- 1 Sheet pan
- 1 Cutting Board
- Utensils (Cooks Knife, Vegetable Peeler, Measuring Cups and Spoons)
INGREDIENTS
For the Roasted Carrots
For the Salad
- 12 ounces curly-leaf Baby Kale washed, chopped, and stems removed (about 10 cups) [1]
- ½ cup dried sweetened Cranberries like Craisins
- 3 ounces Plain Goat Cheese crumbled
For the Vinaigrette Dressing
- ¼ cup extra virgin Olive Oil
- 2 tablespoons fresh Lemon Juice
- 2 tablespoons White Wine Vinegar
- 1-2 teaspoons Honey
- 1 teaspoon Dijon mustard
- Pinch of Salt to taste
INSTRUCTIONS
- Preheat oven to 400°F. Line a rimmed baking sheet with foil or parchment and set aside.
- Peel carrots and slice them into a combination of ribbons (I used a vegetable peeler) and 1/4-inch thick coins. You can cut some of the coins from the wide end of the carrot into semi-circles to maintain a more uniform size.3-4 medium whole carrots
- Toss carrots with the olive oil, honey, and a pinch of salt. Spread the carrots across the prepared baking sheet and roast for 20 to 25 minutes, stirring halfway through. You’re looking for the carrots to roast until they are tender and begin to carmelize. (I sometimes like to turn on the broiler at the last minute or two to help them caramelize.) When the carrots are done roasting, remove them from the oven to cool.2 tablespoons olive oil, 1 tablespoon Honey, pinch of Salt
- Meanwhile, as the carrots roast, add the chopped kale to a large mixing bowl. Whisk together the ingredients for the vinaigrette dressing in a separate small bowl, and pour about half of it over the kale. Massage the kale with (half) the dressing mixture (mixing it with your hands) until the fibers break down and reach your desired salad texture. This should only take a few minutes for the kale to soften.12 ounces curly-leaf Baby Kale, 1/4 cup extra virgin Olive Oil, 2 tablespoons fresh Lemon Juice, 2 tablespoons White Wine Vinegar, 1-2 teaspoons Honey, 1 teaspoon Dijon mustard, Pinch of Salt to taste
- When the carrots are completely cooled, add them with the cranberries into the bowl with the kale and gently toss to combine.1/2 cup dried sweetened Cranberries
- To serve, transfer the mixture to a serving bowl or arrange on a platter. Crumble the goat cheese over the top of the salad and garnish with a few more dried cranberries if desired. Drizzle with the remaining dressing or serve it alongside.3 ounces Plain Goat Cheese
YOUR OWN NOTES
KITCHEN NOTES
- Kale stems tend to be very tough and chewy, so you want to make sure you don’t add them to the salad. I've found that the easiest way to remove the stems is to hold the top of the kale stem with one hand and, encircling it with the other hand, slowly drag your hand down the kale stem. The leafy part of the kale will almost magically come right off as you pull down!
- After removing the leafy greens, discard the stems and chop the kale into small pieces with a cook’s knife. You’re not going for big chunks of kale – you want smaller leafy forkfuls to make the salad easier to eat when served.
Storage
Any leftover kale salad tossed with the dressing can be stored in an airtight container in the refrigerator for up to 2 days.
To meal prep the salad, you can store the kale, toppings, and dressing separately.
Kale is hardy and can be washed and prepped in advance. Wash, stem, and dry the kale leaves with a salad spinner or kitchen towel. Store the leaves, wrapped in a paper towel in a zip-top plastic bag, for up to 3 days.
The dressing can be kept in the refrigerator for up to a week.
Combine the kale with the toppings and assemble the salad when you’re ready to eat!Nutrition
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(Nutritional values are an approximation. Actual nutritional values may vary due to preparation techniques, variations related to suppliers, regional and seasonal differences, or rounding.)
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