Chopped Soft Kale Salad Recipe

Remove stems and chop kale

Strip kale leaves from any thick, fibrous stems. Stack leaves, roll tightly (jullienne-style) and finely chop crosswise into roughly 1/4- to 1/2-inch pieces until you have about 6 cups packed. Place chopped kale into a large mixing bowl.

Soften kale (optional but recommended)

To make kale tender and 'soft' quickly: sprinkle 1/4 to 1/2 teaspoon kosher salt over the chopped kale, then massage the leaves with clean hands for 1 to 2 minutes until they darken and reduce slightly in volume. This step mellows bitterness and improves texture.

Prep vegetables and herbs

Seed and dice the tomato, peel/seed and dice the cucumber, finely dice the red bell pepper, and thinly slice the red onion. Finely chop the parsley. Add all prepared vegetables and parsley to the bowl with the kale.

Add cheese and seeds

Crumble the feta and add it to the bowl with the toasted sunflower seeds or chopped toasted almonds. Do not mix yet — hold for dressing.

In a small bowl or jar, combine 4 tablespoons extra-virgin olive oil, 3 tablespoons fresh lemon juice, 1 teaspoon Dijon mustard, 1 teaspoon honey (or maple syrup), 1 teaspoon red wine vinegar, minced garlic, 1/2 teaspoon kosher salt, and 1/4 teaspoon freshly ground black pepper.

Whisk vigorously (or put a tight lid on the jar and shake) until the dressing is fully emulsified and slightly thickened, about 20–30 seconds of whisking or 15–20 seconds shaking. Taste and adjust seasoning — add up to 1/4 teaspoon more salt or a bit more lemon if you prefer tangier dressing.

Pour about half of the dressing over the kale and vegetables. Toss thoroughly with salad tongs or two large spoons, making sure the dressing coats the kale leaves and vegetables evenly. Let sit for 3–5 minutes to allow flavours to meld and the kale to soften further.

Taste the salad and add more dressing if desired (reserve remaining dressing for serving). Adjust salt and pepper to taste.

Transfer to a serving bowl or platter and sprinkle remaining feta and toasted seeds on top for texture. Serve immediately, or refrigerate up to 2 hours (toss again before serving).