Raw Veggie Chopped Salad Recipe

Alright, guys, so today I’m diving into my new obsession: this super fresh kale chopped salad. It’s like my culinary love letter to vibrant veggies—think crunch, color, and a whole lotta goodness all tossed together!

I adore making nourishing, colorful dishes, and my salad of chopped raw veggies is a perfect case in point. On a base of hearty, crunchy kale, I pile a rainbow of chopped veggies.

These include the summer’s sweetest cherry tomatoes, crisp cucumbers, and a medley of other fresh vegetables. I toss all this together with a drizzle of balsamic vinegar and a handful of sunflower seeds for texture.

Raw Veggie Chopped Salad Recipe Ingredients

• Kale: Packed with vitamins A, C, and K; high in fiber and antioxidants.
• Cherry Tomatoes: Juicy and sweet; rich in vitamin C and lycopene.
• Cucumber: Hydrating and low in calories; provides a crisp texture.
• Red Bell Pepper: Sweet flavor; excellent source of vitamin C and fiber.
• Carrot: Sweet and crunchy; high in beta-carotene, good for vision.
• Sunflower Seeds: Crunchy texture; provide protein, healthy fats, and vitamin E.
• Balsamic Vinegar: Adds tanginess; low in calories, promotes digestion.

Raw Veggie Chopped Salad Recipe Ingredient Quantities

• 2 cups chopped kale
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• 1 red bell pepper, diced
• 1 carrot, grated
• 1/2 red onion, finely chopped
• 1/4 cup sunflower seeds
• 1/4 cup chopped fresh parsley
• 1/4 cup balsamic vinegar
• 2 tablespoons olive oil
• Salt and pepper to taste

How to Make this Raw Veggie Chopped Salad Recipe

1. Wash and dry the chopped kale. It should be completely dry because any water clinging to the kale will make the salad limp. When the dried kale is sufficiently massaged with oil and salt, it will break down and soften slightly, making it a good candidate for a raw salad base.

2. In a big mixing bowl, blend the kale, cherry tomatoes, cucumber, red bell pepper, grated carrot, and red onion.

3. Incorporate the sunflower seeds and finely chopped parsley into the vegetable mixture, ensuring an even distribution with a gentle toss.

4. In a small bowl, whisk the balsamic vinegar and olive oil together until well blended.

5. Add salt and pepper to taste, making any adjustments necessary to reach your desired level of seasoning.

6. Place the mixed greens into a large bowl. Pour the vinaigrette over the greens.

7. Gently mix the salad until all components are well coated with the dressing.

8. Allow the flavors to meld for about 10 minutes after you let the salad set.

9. Sample the salad and make necessary adjustments to the seasoning. Add more salt or pepper according to your particular taste.

10. For optimal freshness, serve immediately; otherwise, chill for up to 2 hours. Then, enjoy your vibrant and refreshing raw veggie chopped salad!

Raw Veggie Chopped Salad Recipe Equipment Needed

1. Salad spinner (or clean kitchen towel)
2. Large mixing bowl
3. Small bowl
4. Whisk or fork
5. Sharp knife
6. Cutting board
7. Grater
8. Measuring cups and spoons
9. Serving bowl
10. Tongs or salad servers

FAQ

• Can I use a different type of green instead of kale?It is permissible to replace kale with spinach, arugula, or any of your preferred types of leafy greens.
• Is there a substitute for balsamic vinegar?For a different flavor profile, use apple cider vinegar or red wine vinegar.
• Are the sunflower seeds necessary?They are not required but do provide a nice crunch. You can also swap them out for pumpkin seeds or nuts.
• How long will this salad stay fresh?Immediate consumption is optimal, but it may be kept in the refrigerator for as long as 2 days.
• Can I add protein to this salad?Of course! There are wonderful protein sources that can be easily thrown into a salad. I love grilled chicken, but chickpeas and tofu are also great extra-protein options.
• What can I use instead of olive oil?You can use avocado oil or a light vegetable oil instead of olive oil.

Raw Veggie Chopped Salad Recipe Substitutions and Variations

Kale that has been chopped: Swap out for 2 cups of either chopped spinach, salad greens, or a mixture of both.
Grape tomatoes or diced regular tomatoes: Substitute with 1 cup of these if you lack cherry tomatoes.
Cucumber: Use 1 cup of either zucchini, diced, or celery, diced, as a substitute.
Red bell pepper: Substituting with 1 yellow bell pepper or 1 green bell pepper, diced.
Pumpkin seeds or sliced almonds: Use 1/4 cup in place of sunflower seeds.

Pro Tips

1. Massage the Kale To enhance the kale’s texture and flavor, massage it with a small pinch of salt and a dash of olive oil for a few minutes before adding it to the salad. This will soften the kale and make it less bitter.

2. Chill the Salad Before Serving If time allows, refrigerate the salad for about 30 minutes before serving. This helps the flavors to meld better and gives the salad a refreshing chill.

3. Add a Crunchy Element For an extra crunch, consider lightly toasting the sunflower seeds in a dry skillet over medium heat for a few minutes until they are golden. This will enhance their flavor and add a pleasant crunch to the salad.

4. Boost with Extra Herbs For additional flavor complexity, try adding a small handful of other fresh herbs such as basil or cilantro along with the parsley to give the salad a fresh, aromatic lift.

5. Customize the Dressing If you prefer a hint of sweetness in your dressing, add a teaspoon of honey or maple syrup to the balsamic vinaigrette to balance the acidity and add depth to the flavor.