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Home » Plant-Based Recipes » Low Histamine » Basic Vegan Kale Salad

Basic Vegan Kale Salad

By Randi Tisdall · Published: Jun 7, 2017 · Updated: May 9, 2022 15 Comments This post may contain affiliate links.

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When you’re in a constant rush, you need something QUICK to throw together while still remaining healthy. Enter this beloved kale salad.

Sure, it’s the leafy green vegetable that is gloriously praised by the health community while being brutally mocked by stand up comics on the daily (Jim Gaffigan I’m looking at you mister).

But the truth is, you don’t have to be a raging hippy OR enjoy the taste of cardboard to like this controversial food. Because kale, when done right, is one of THE yummiest (and healthiest) greens to incorporate into your meals. Drizzle a moan-worthy *medicinal* dressing on top and you’re good to go. 

And this salad?

drizzle shot of dressing being poured on kale salad

OH BOY. The flavors are absolutely POPPIN’ while delivering a healthy dose of vitamins and minerals: kale is high in antioxidants, vitamin K, and vitamin C (plus can help lower cholesterol levels), while turmeric can help fight inflammation, easing joint pain and arthritis. Cayenne, while kept light in this recipe, is a great herb for digestion and your metabolism…and I’m just barely scratching the surface of the powers of these plants.

Plus, that’s not even the best part. The best part, is that it ONLY TAKES 5 MINUTES TO MAKE.

Yup, you heard me. 5 minutes. That’s as long as a commercial break or a crazy cat video on Youtube.

side shot of kale salad

And if you’ve been wondering what you can throw together *quickly* before you run out the door, I highly recommend giving this kale salad a go– it’s the perfect base for any number of additional toppings, plus can be used in sandwiches, wraps, and more!

Personally, I’ve used it stuffed in burritos, rolled up in flatbread, layered with juicy tomatoes on wheat, as well as loaded down with red cabbage, shredded carrots, avocado, green onions, olives, and even nutritional yeast. #drools

I love this kale salad because:

  • It’s EASY to make with a limited amount of time.
  • Terrific on it’s own, but can also be enjoyed as a topping, in between two slices of bread, or stuffed in soft tacos or wraps.
  • The versatility makes it a perfect candidate for any ON THE GO vegan meal.
  • Dressing contains medicinal herbs that, when paired with kale, impacts your health in a positive way.
  • Is low-histamine, cruelty-free, gluten-free, oil-free, and refined sugar-free.

With this many benefits, it’s hard not to scream “KALE YEAH” at random strangers or small children from your car window.

And if you do, it’s okay- just blame me:)

overhead shot of kale salad

How to make 5 minute kale salad

Time needed: 5 minutes.

Please check the recipe box for exact measurements.

  1. Make the salad dressing.

    Combine tahini paste, maple syrup, turmeric, cayenne pepper, salt, and water and stir until combined well.

  2. Prepare kale.

    Rinse kale, and chop into small, bite sized pieces.

  3. Toss and serve.

    Transfer to a medium container that you can secure with a lid. Pour dressing on top of kale, and close lid. Shake until dressing in dispersed evenly over greens. Serve as-is or use in wraps or sandwiches.

close up of kale salad

Allergy Information & Notes

  • This salad is 100% vegan, meaning it is meat-free, dairy-free, and egg-free. It is also naturally gluten-free, nut-free, soy-free, and low-histamine friendly.
  • For low-histamine + nightshade-free diets, omit cayenne pepper if your system does not handle spicy foods well.
  • For extra flavor, sprinkle nutritional yeast on top of your salad! Please note however, that nutritional yeast is not low-histamine.
  • Add extra veggies to pump up this salad, such as cucumbers, olives, shredded cabbage and carrots, or tomatoes.

More vegan salad recipes:

  • Why I Love this Simple Ramen Noodle Salad Recipe
  • A Vegan Caesar Salad That Has Nothing To Do With Julius
  • Feel Awesome With This Sugar-Free Vegan Broccoli Salad
  • A Delicious Low-Histamine Salad Dressing That’s Also Vegan + Ranch Flavored
  • Why Vegan Pasta Salad Makes Amazing To-Go Lunches

5-Minute Kale Salad

Randi Tisdall
Take 5 minutes and make this simple, yet flavorful kale salad that is naturally vegan, gluten-free, and appropriate for low-histamine diets! Perfect on it's own OR can be used in salad wraps or sandwiches.
5 from 4 votes
Print Recipe Pin Recipe
Prep Time 5 mins
Course Salad, Side Dish, Snack
Servings 4

Ingredients
 

  • 1 tablespoon tahini paste
  • 1 tablespoon maple syrup
  • ½ teaspoon turmeric
  • ⅛ teaspoon cayenne pepper
  • ¼ teaspoon salt (I use Himalayan pink salt)
  • 1 ½ tablespoons water
  • 1 bunch kale chopped small*

Instructions
 

  • Combine the first 5 ingredients in a small bowl, stirring into a smooth paste. Add water, stir again until thoroughly combined. Set aside.
  • Rinse kale, and chop into small, bite sized pieces. I personally love my kale salad chopped small– it's easier to eat and use in wraps, burritos, and sandwiches. However, if you prefer the large kale leaves, go for it bro!
  • Transfer kale to a medium container that you can secure with a lid. Pour dressing on top of kale, and close lid. Shake until dressing in dispersed evenly over greens.
Tried this recipe? Tell me about it + share!Comment and let me know how it was! Then follow BVK on Pinterest @bohemianvegankitchen
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kale salad pinnable image

 Thank you for taking the time to invest in your health and happiness!

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About Randi Tisdall

I believe that wellness starts in your kitchen, but it doesn’t have to be complicated or boring! That's why I'm dedicated to sharing the best vegan comfort food and healthy recipes. Because at the end of the day, you should feel good about what you eat and how you feel, regardless of health restrictions or crazy schedules. Bohemian Vegan Kitchen has been featured by VegNews, Delish, Beyond Meat, MSN, and HuffPost.

Reader Interactions

Comments

  1. Sheilah

    September 22, 2021 at 9:32 pm

    Tried this tonight for the first time – what a great combination! Thank you for all the excellent recipes.5 stars

    Reply
    • Randi Tisdall

      September 23, 2021 at 11:19 am

      Oh wonderful Sheilah! I’m so glad you enjoyed it!

      Reply
  2. TracyT

    October 30, 2017 at 8:35 pm

    I’m confused? I thought ‘curly’ kale and ‘warm’ spices were on the ‘no go’ list.

    Reply
    • Randi Tisdall

      October 31, 2017 at 1:41 pm

      Hi Tracy, I’ve never heard of “curly” kale being on the no list for low-histamine, but if you don’t want to use kale, I’m sure you could swap it out for another green. As for the spices, cayenne is great for the digestion, and not listed as a “no” spice as far as I’ve read. However, it is in the nightshade family, so you could leave it out if you wanted to. Turmeric, on the other hand, is great for inflammation and a great medicinal herb to take advantage of. I hope that clears things up a bit!

      Reply
  3. Amber Harrop

    June 13, 2017 at 4:50 pm

    I am growing my own organic Kale so you know I am going to have to try this Randi 🙂

    Reply
    • Randi Tisdall

      June 15, 2017 at 12:54 pm

      Oh sweet! I bet that will make this recipe even better!!

      Reply
  4. Leanna

    June 12, 2017 at 6:46 pm

    Yummmmmmmmmm Randi.. I love Kale. I had an old family friend who grew Kale in his garden 30 years ago when no one in Canada knew anything about it. Its an amazing delicious vegetable. Pinning.

    Reply
    • Randi Tisdall

      June 15, 2017 at 12:53 pm

      That’s awesome. I love kale so much! Thank you for pinning and sharing Leanna, I hope you enjoy this one!

      Reply
  5. Kate

    June 11, 2017 at 9:40 am

    And I am a kale addict so… Yum!! The combination of turmeric and maple syrup is one I also really enjoy. I’m looking forward to try this!

    Reply
    • Randi Tisdall

      June 15, 2017 at 12:51 pm

      Thanks Kate!! I hope you get a chance to try it- it’s delish!

      Reply

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