Kale Chopped Salad with Stone Ground Mustard Vinaigrette


Today’s post is dedicated to my sister who eats so much kale her perfect complexion is in danger of turning dark, leafy green. I kid, sorta. I’ve never known anyone to eat so much of the stuff. A day without and she gets the shakes. I admire her commitment. Thanks sis for setting such a good example.  You know I’ll have to balance this out with a burger and fries so my body doesn’t go into shock.

Last time I was at my mom’s, sometime around May I think, I made kale salads as a side with dinner. My sister was thrilled; mom, not so much. Turns out mom is just like me (or me like her perhaps) and we don’t care for raw kale. My intention had always been to blanch and shock the kale before making the salad. My sister was not so impressed. She’s hardcore in regards to her kale. Rock on sister. Rock on. You’ll have to decide which camp you’re in; raw or blanched. The blanch is only 10 seconds and, to me, it makes all the difference. So if raw kale salads aren’t your thing, give this quick blanch a go and see if you prefer it.

This chopped salad is my attempt to balance out my eating, include tons of veg, and have a go to meal that is quick and easy. Plus it’s an alternate to the everyday green or red leaf lettuce, cucumber, tomato and a basic vinaigrette.  To be honest, my basic everyday salad doesn’t even ever come close to my mom’s or my friend Abby’s (but hers is a story for a different day…. I’ll be seeing her in San Fran in a couple weeks…. maybe I can get her to do a guest post… hint hint Abs!). The bonus with kale is that it is heartier than lettuce so if there are any leftovers that have already been mixed with dressing the salad will hold up until lunch the next day.

This recipe is great for two as a main dish or four as a side dish.

Kale Chopped Salad with Stone Ground Mustard Vinaigrette

Quick, easy and healthy meal.  Serves 2 as a main dish and 4 as a side dish.

Course Salad
Prep Time 20 minutes
Cook Time 10 minutes
Total Time 30 minutes
Servings 2 as a main dish
Author Lauren



  • 1/2 large head Kale
  • 1/2 Red Onion
  • 1/2 Red Pepper (Capsicum)
  • 1/2 Cucumber
  • 1/2 Avocado

Stone Ground Mustard Vinaigrette

  • 2 tbsp Stone Ground Mustard
  • 2 tbsp Red Wine Vinegar
  • 1/2 tsp Coarsely Ground Pepper
  • 1 pinch Sea Salt
  • 1/4 cup Olive Oil



  1. Bring a large pot of water to a boil. Clean the kale; tear the stems out and discard.  Rinse well under cold water. Prepare a large bowl with a couple cups of ice. Once the water comes to a rolling boil place the kale in the water and count to ten. Using tongs immediately place the kale in the bowl of ice and toss to shock. Set aside.

  2. Clean and dice red onion, red pepper (capsicum), and cucumber.

  3. Drain and spin dry kale.  Chop into bite sized pieces.

  4. Dice avocado just before tossing with dressing.

  5. Toss salad with 1/2 of the dressing. Add more dressing, salt and pepper to taste.

Stone Ground Mustard Vinaigrette

  1. Whisk together mustard, vinegar, salt, and pepper.

  2. While whisking slowly drizzle in the olive oil to create an emulsion. Taste and adjust seasoning as needed.

That gorgeous bowl? Check it out at Williams Sonoma.  I love the entire collection and I have a few other pieces including the salt box.


  • Cara

    Yes it is true I like to chew each bite of kale for 10 minutes. However, your blanched kale salad was delicious!! You should blog about the kale facial next time!! xoxo

  • Mimi

    Great salad. I really love coarse grained mustard in dressings and vinaigrettes! I drink wine every day, but it’s white, so if my skin turned the color of riesling it would probably be okay?!!

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