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    Home » Recipes » Salads & Dressings

    Orange Kale Salad with Oil Free Citrus Vinaigrette

    Published: Jan 2, 2021 by Rosa · This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases, meaning if you click through and make a purchase, I may earn a small commission, at no extra cost to you.

    773 shares
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    orange kale salad PIN with text overlay.
    orange kale salad PIN with text overlay.
    orange kale salad PIN with text overlay.
    orange kale salad PIN with text overlay.
    orange kale salad PIN with text overlay.

    This orange kale salad AKA winter kale salad is fresh and citrusy, with hints of sweetness and tart in every bite. Rich in flavour, but only a handful of ingredients required. Ready in 20 minutes or less!

    White serving bowl of kale salad with oranges and chickpeas on top.

    This recipe was originally published in February 2019. It has been updated for content and photos.

    There’s something especially “wintery” about this orange kale salad. But feel free to enjoy it any time of year!

    Close up of salad bowl with kale, chickpeas and hemp hearts.

    Why you’ll love it

    • Wholesome and nutritious! Kale is a powerhouse for nutrition, add some chickpeas and hemp hearts to the mix and you’ve got a seriously nutrient dense dish.
    • Low in calories for a generous portion, including the dressing!
    • No oil. This salad AND the citrus dressing are completely free from oil, making it suitable for a WFPB (whole food plant based) diet.
    • Free from preservatives, artificial colours and flavours. Unlike most store bought salad dressings, this one is made using just 5 wholesome ingredients!
    • Such few ingredients, but so much deliciousness! You’re going to love this orange kale salad with it’s fresh, citrusy flavours.
    Large white bowl with kale salad, garnished with oranges.

    How to make it

    (This is a summary with step by step photos, full recipe measurements and instructions are in the recipe card below.)

    Begin by gathering your ingredients.

    Ingredients to make orange kale salad on brown deck.

    Tear the kale into large bite sized pieces, removing the thick stems and rinse thoroughly. Then add to a large mixing bowl. (photo 1)

    Pour the lemon juice on top of your kale and use your hands to massage the leaves. Continue doing so for about 2-3 minutes until the leaves are soft and slightly wilted. (photos 2-4)

    Kale in large mixing bowl with lemon juice being poured on top and massaged.

    Then combine all the ingredients for the orange dressing and whisk well to combine. (photos 5-8)

    Jar with orange juice, vinegar and seasoning being whisked to make dressing.

    Add the chickpeas and hemp hearts to your bowl of kale, and then pour the orange dressing on top. (photos 9-10)

    Large bowl with kale, chickpeas and hemp hearts and dressing being poured on top.

    Mix well to evenly distribute the dressing and then garnish with the orange segments. Enjoy!

    Salad being mixed in large white serving bowl.

    What else can I add?

    Make it festive and add some dried cranberries or pomegranate seeds.

    Or add a handful of raisins, chopped dried figs or chopped dates for extra sweetness.

    Expert Tips

    Make sure to massage the kale. Don’t skip this step. It only takes 2-3 minutes of time and the results are well worth the effort.

    Use freshly squeezed orange juice for the absolute best flavour.

    If you don’t have apple cider vinegar, sub for white wine vinegar or white balsamic with similar results.

    More delicious salads & dressings

    • Cranberry Broccoli Salad w/ Poppy Seed Dressing
    • Vegan Chicken Salad
    • Cabbage Quinoa Salad with Oil Free Vinaigrette
    • Vegan Cobb Salad with Tangy Cheesy Dressing
    • Mexican Corn Salad
    • Quinoa Pasta Salad [Healthy + Low Cal]

    If you tried this recipe, please let me know about it in the comments below. I always love hearing from you! Don’t forget to Subscribe to This Healthy Kitchen to be among the first to get my new recipes! You can also FOLLOW ME on Facebook, Instagram, Pinterest and Twitter to see more delicious food and get all the latest updates.

    Buon appetito

    Rosa

    White serving bowl of kale salad with oranges and chickpeas on top.

    Orange Kale Salad with Citrus Vinaigrette

    This orange kale salad AKA winter kale salad is fresh and citrusy, with hints of sweetness and tart in every bite. Rich in flavour, but only a handful of ingredients required. Ready in 20 minutes!
    5 from 9 votes
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    Prep Time: 20 minutes
    Total Time: 20 minutes
    Course: Salad
    Cuisine: American, Canadian
    Servings: 4 Servings
    Calories: 197kcal

    Ingredients

    For the Salad

    • 6 packed cups kale about 1 large bunch, thick stems removed and kale torn into large bite sized pieces
    • 2-3 tablespoon lemon juice approx. half a large lemon
    • 15 oz can chickpeas drained & rinsed
    • ¼ cup hemp hearts or raw pepitas or sunflower seeds
    • 1 orange peeled & segmented

    For the Citrus Vinaigrette

    • ⅓ cup freshly squeezed orange juice approx. 1 medium orange
    • 2 tablespoon apple cider vinegar
    • 1 teaspoon yellow mustard
    • 1 teaspoon ground ginger
    • ¼ teaspoon sea salt
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    Instructions

    • Tear your kale into large bite sized pieces and remove the thick stems and discard them. Rinse thoroughly and then add to a large mixing bowl. Pour the lemon juice on top and massage the kale with your hands for 2-3 minutes. This will gently wilt and soften the kale.
    • Add the chickpeas and hemp hearts to the same bowl and set aside.
    • Combine the dressing ingredients in a small bowl and whisk thoroughly to combine. Then pour the dressing on your salad and mix well to evenly distribute.
    • Garnish with the orange segments and enjoy.

    Notes

    Make sure to massage the kale. Don’t skip this step. It only takes 2-3 minutes of time and the results are well worth the effort.
    Use freshly squeezed orange juice for the absolute best flavour.
    If you don’t have apple cider vinegar, sub for white wine vinegar or white balsamic with similar results.
    Leftovers keep refrigerated for 1-2 days.

    Nutrition

    Calories: 197kcal | Carbohydrates: 22g | Protein: 10g | Fat: 8g | Sodium: 161mg | Potassium: 254mg | Fiber: 6g | Sugar: 5g | Vitamin A: 346IU | Vitamin C: 32mg | Calcium: 68mg | Iron: 3mg
    DID YOU TRY THIS RECIPE?Mention @this.healthy.kitchen on IG and tag #thishealthykitchen!
    *Nutritional information is an estimate, calculated using online tools and does not include optional ingredients unless otherwise indicated.
    773 shares

    Reader Interactions

    Comments

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    1. Mary

      August 05, 2022 at 10:38 am

      I have been browsing your recipes and am so impressed! I cannot wait to get cooking!

      Reply
    2. HenryRoxas

      July 25, 2022 at 3:07 pm

      5 stars
      Refreshing and light. Massaging the kale takes away the bitterness. So good!

      Reply
      • Rosa

        July 26, 2022 at 10:19 am

        Thanks for sharing Henry. Thrilled you enjoyed it. 🙂

        Reply
    3. Erin Creen

      January 09, 2022 at 4:36 pm

      5 stars
      Just made this and WOW this is amazing, so refreshing, i love the fresh orange juice! I added in some pomegranate seeds as well, 10/10!!!

      Reply
      • Rosa

        January 10, 2022 at 8:16 am

        Thrilled you enjoyed Erin, thanks for the review! 🙂

        Reply
    4. Angela

      January 02, 2021 at 12:07 pm

      5 stars
      Yum I Love kale and oranges 🥬 🍊

      Reply
      • Rosa

        January 03, 2021 at 8:44 am

        Thanks Angela, a great combo for sure! 🙂

        Reply
    5. Marie

      February 07, 2019 at 2:28 pm

      5 stars
      Mmm this was delicious 😋 I love citrusy fruits in my salad and this one’s a winner!!

      Reply
      • rosa

        February 07, 2019 at 7:06 pm

        Glad you enjoyed it! 🙂

        Reply

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    Hi, I'm Rosa! Welcome to This Healthy Kitchen where you'll find tasty and nutritious, plant-based recipes. I'm an avid home cook who believes food is medicine. Each recipe is made using wholesome ingredients, and under 400 calories per serving with several gluten-free and oil-free options! Occasional cheat days included. 😉

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    773 shares