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Vegan Brussels Sprouts and Kale Salad Recipe Perfect for a Make Ahead Healthy Side Dish
There is one thing that I don’t like about most salads:
Once you dress them, they don’t keep well.
The greens lose their sturdiness and eventually become soggy. This is not good for meal prep and eating leftovers.
Wouldn’t it be great if you could make a salad once and eat it for multiple meals?
Well, you can with this shaved kale and brussels sprout salad.
This healthy vegan salad will keep for much longer than your average spring mix, arugula, spinach, or lettuce salad.
Hearty raw brussels sprouts and kale beautifully take on a lemon mustard vinaigrette. Think of this salad as a mix between a slaw and a green salad. Chopped almonds and raisins add nuttiness and sweetness to balance out the bitter kale and sprouts.
This healthy salad can be made a few hours or even days ahead. I just checked the leftovers from last night’s dinner, and they still taste delicious!
I love making this for a holiday or dinner party for two reasons. First off, it can be prepped ahead. And it adds much needed veggies and acidity to a typically heavy meal. Make this salad for your next potluck and your crowd will be pleased!
If you’re looking for a healthy salad or side dish that can be made ahead, then keep reading for this shaved brussels sprouts and kale salad recipe!
Health Benefits of this Brussels Sprouts and Kale Salad
This salad is jam packed with healthy ingredients. Green vegetables, healthy nuts, and nutritious dried fruit offer a variety of nutrients that will keep you feeling your best. Here are some highlights about the health benefits of each:
Kale
Kale is a popular “superfood” for its dense nutritional value. According to the Mayo Clinic, kale is packed with vitamins A, K, B6 and C, calcium, potassium, copper and manganese. Studies have even shown that it may decrease some forms of cancer.
Brussels Sprouts
Brussels sprouts are high in fiber to promote digestive health. They are rich in vitamin K and vitamin C to promote bone and immune health. Brussels sprouts also contain antioxidants that may be linked to a decreased risk of cancer, reduction of inflammation in the body, and heart health. Read more about the benefits of brussels sprouts on Healthline.
Almonds
Almonds are a great source of vitamins, minerals, and fiber. They also contain high amounts of protein to help you feel full and curb your appetite. According to Medical News Today, almonds in moderation may help lower cholesterol, and reduce the risk of certain cancers, heart disease, and diabetes.
Raisins
Raisins are high in sugar and calories, but when eaten in moderation they are a great source of energy, vitamins, and minerals. According to Healthline, raisins can help digestion, bone health, and iron levels.
How Long Does this Brussels Sprouts and Kale Salad Keep?
This salad will last 2-3 days covered in the refrigerator after dressing.
The vegetables are hearty enough that it can be fully made and dressed the day before serving. If you do make a day ahead, the salad will resemble a more slaw like texture. The kale and brussels sprouts will be softer.
To keep longer, make the salad and dressing, but do not dress the salad. When ready to serve, dress the salad according to the recipe. The dressing will keep up to a week while the greens will last 3-4 days in the refrigerator, covered.
Storing this Brussels Sprouts and Kale Salad
This salad should be stored, covered in the refrigerator. I love these OXO glass containers for storing completed dishes like this salad. You can store, cover, reheat (if needed), and serve all in one container.
What Type of Kale Should I Use?
You will most likely find several types of kale at your grocery store or farmer’s market. You want to use that dark green type with thinner, non-curly leaves. See the picture below.
It goes by several different names: Lacinato, Tuscan, Dinosaur.
This kale is more tender and easier to eat compared to curly kale (the other kale you see everywhere).
How-to Buy The Ingredients
Here how to buy the main ingredients:
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Kale – Look for kale without yellow or bruised leaves. The leaves should be sturdy and rigid without any shriveling.
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Brussels sprouts – Look for firm, heavy brussels sprouts that are bright green with tight leaves. Avoid ones with any yellow or blacks spots.
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Almonds – If you use nuts and seeds for cooking, it is best to purchase the roasted, unsalted versions. This allows you to control the salt level of your dish. Nuts and seeds are almost always used toasted or roasted, so you can skip this step in recipes if you already purchase roasted.
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Raisins – Golden vs. brown raisins is an everlasting debate. Brown raisins taste sweeter while golden raisins more fruity. Golden raisins may actually be healthier according to this Epicurious article. But, the choice is yours.
Variations to This Salad
Experimenting is one of the most fun parts of cooking! There are an infinite number of possibilities with this salad. Here are a few ideas:
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Substitute Cabbage – Cabbage is in the same plant family (Brassica) as kale and brussels sprouts. So, it is an obvious addition or substitution. Thinly slice red, green, savoy, or napa cabbage and add to the salad.
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Replace raisins with an apple, pear, or melon – Add thin slices or cubes of an apple, pear, or melon to replace raisins for sweetness.
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Add grated cheese – Adding cheese to a salad is never a bad idea. Parmesan, goat, or feta would taste great.
Want to Make This Healthy Salad More Filling?
To make this salad a more filling meal, add one or multiple of the following:
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Chicken – Top the salad with some of this Buttermilk Marinated Roast Chicken for a low carb, protein packed meal.
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Sweet Potatoes – Add the sweetness and carbs of these Roasted Sweet Potatoes to make this a meal.
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Canned or Smoked Fish – I love canned and smoked fish. There isn’t an easier way to turn a dish into a meal than setting out a tin of sardines, mackerel, trout, salmon, or other healthy fish.
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Hard boiled egg – Follow the directions in this potato salad recipe to make two 7-minute hard boiled eggs. Break up the eggs, add an extra tablespoon of dressing and toss.
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Beans – Add a can of drained and rinsed white bean such as chickpeas or cannellini. Or cook with dried beans and add 1.5 cups of cooked beans.
Don’t Have Any Mustard? Try One of These Dressings Instead.
Here are a few other dressings that would be great for making this salad:
Want More Salad Recipes? Check These Out.
Sometimes, you just need a healthy salad. A light dish that resets your appetite.
Check these simple salad recipes:
Shaved Brussels Sprout and Kale Salad
Ingredients
- 1 bunch Tuscan, Lacinato, or Dinosaur kale, leaves only, thinly sliced
- 6 oz. brussels sprouts (about 1 dozen), woody ends removed, thinly sliced
- 1/4 cup roasted almonds, roughly chopped
- 3 Tbsp. raisins, roughly chopped
- 3/4 tsp. kosher salt
- Freshly ground black pepper
- 1/2 cup Lemon Mustard Vinaigrette
Instructions
- To make dressing, add shallot, lemon juice, mustard, olive oil, and a punch of salt to a jar. Shake for 30 seconds to combine.
- Add kale and brussels sprouts to a large bowl. Shake lemon mustard vinaigrette for a few seconds to combine if needed and. 1/2 cup of vinaigrette to kale mixture. Add salt and season with black pepper. Toss with your hands to combine and coat the greens.
- Add raisins and almonds. Toss again lightly to combine. Serve.
- Store leftover dressing covered in refrigerator for up to a week. Remove from refrigerator 20 minute before using for oil to liquify. Shake to combine.
Nutrition
Ready to Brighten Up Your Meal?
Don’t be fooled, this salad will fill you up. But, it will also brighten up your meal.
Obviously, I hope you make it asap. But, in case you don’t, copy and paste this link into your notes for the next time the holidays come around. It really is the perfect holiday side dish because it’s so zesty and healthy. It’ll cut right through the ham, turkey, and gravy.
Before you get cooking, you’ll need to get some fresh kale and brussels sprouts.
But, I know it’s not always easy to make it to the grocery store to buy fresh produce. So, I made this list of the best places to buy produce online.
You’ll be surprised at how easy it is to get fresh produce delivered right to your doorstep with the click of a button.