How do you make tasty alkaline salad recipes extra-nourishing and healing to our digestive system? This super alkaline salad is full of colourful vegetables and leafy greens you'd want to make a big batch of. Work this Easy Kale Salad Recipe with Carrots and Purple Cabbage Slaw into your weekly healthy meal prep for weight loss!
Jump to:
- Health Benefits of Alkaline Foods
- 5 Health Benefits of Kale
- Type of Kale for Raw Kale Salads
- How Do You Make Raw Kale Tender?
- Ingredients and Substitutes
- How To Make Homemade Slaw
- Make-Ahead Tips
- Assemble the Best Kale Salad
- What To Serve With Kale Salad
- Carrots, Purple Cabbage, Easy Kale Salad Recipe (Alkaline)
There's something about a delicious salad that is worth the extra effort to put together. Perfect alkalizing lunch is one of those. Adding one of our favourite alkaline salad dressing recipes (this Toasted Coconut Lemon Salad Dressing) over healthy green salads is a no-brainer.
What Is Alkaline Diet?
Alkaline foods have a pH higher than 7. Foods on the pH scale between pH 7-14 are alkaline. Foods on the pH scale between 0-6 are considered acidic.
Alkaline means that something has a pH higher than 7. The human body is about 7.4 pH. If the body becomes overly acidic, calcium depletes, weakening bones, osteoporosis, inflammation and kidney disorders.
An Alkaline diet is eating foods with a pH between 7 and 14. Signup and download our FREE List of Alkaline Foods and instantly improve your gut health!
Health Benefits of Alkaline Foods
If you are wondering if it is better to eat acidic or alkaline foods, the answer is an alkaline diet helps improve overall health and maintain optimal health. Adding alkaline recipes into your regular rotation is not hard.
Some of the benefits of an Alkaline Diet include the following:
- Reduces inflammation
- Avoid weight gain
- Eliminate toxins
- Promotes energy
- Improve kidney health
- Inhibits the growth of yeast and bad bacteria
Are Salads Acidic or Alkaline?
Healthy green salads with leafy vegetables have an alkaline effect on the body. Pair it with alkaline dressings for enhanced benefits.
In fact, this delicious and nutritious everyday kale sale with carrots and purple cabbage salad is richly alkaline and high in fibre.
5 Health Benefits of Kale
Kale is considered a superfood and is one of the most nutritious food we can eat. Fresh kale is an excellent source of vitamins and minerals such as Vitamins A, Vitamin C, and Vitamin K. Kale also has nutritional benefits that include:
- Great source of vitamin K, which is absolutely critical for blood clotting
- May prevents cancer
- High in Beta-Carotene to support eye health
- Help Lower Cholesterol
Type of Kale for Raw Kale Salads
Just one cup of chopped kale provides more than your daily recommended vitamins. Give fresh kale some love!
There are 7 varieties of kale:
- Lacinato Kale aka Dinosaur Kale - dark green-bluish coloured slender leaves
- Common Curly Kale - pale to deep green coloured curly kale leaves
- Ornamental aka Salad Savoy - white to pinkish-purple coloured rosette leaves
- Red Russian aka Ragged Jack - bluish-green or purple coloured large overgrown oak leaves
- Chinese Kale aka Chinese Broccoli (Gai Lan) - dark green coloured leaves with a long thick stem
- Siberian Kale - gray-green ruffled leaves native to cold climates
- Redbor Kale - Distant red leaves coloured curly leaves with deep purple veins.
I prefer to use Curly Kale, a common type of kale, in my everyday simple kale salad recipes. And reserve Black Kale, aka Tuscan Kale or Cavolo Nero, for making kale chips or sauteed fresh vegetables for an easy side dish.
Kale is easy to find at the grocery store or Whole Foods Market all year round.
How Do You Make Raw Kale Tender?
Give it a quick massage, so kale is not destined just for juicers. Massaged kale salad becomes tender, mild, and tastes less grassy.
Simply remove the kale leaves from the tough stems, add a generous pinch of salt and a drizzle of extra-virgin olive oil, and massage the kale leaves vigorously to break down the rugged texture.
Ingredients and Substitutes
- Curly Kale or Dinosaur Kale
- Carrots
- Purple Cabbage or green cabbage
- Chickpeas
- Toasted Coconut and Lemon Salad Dressing
- Extra virgin olive oil
- Pinch of salt (Himalayan salt preferred)
- Minced Cloves Garlic
Optional Toppings and Garnishes
- Pomegranate seeds
- Alfalfa sprouts
- Red onions
- Red Chili Flakes
- Chia seeds
- Sunflower seeds
- Lemon Zest
Note: Avoid adding grated cheese shavings because dairy is high on the Acidic Food Chart and hemp hearts are mildly acidic.
How To Make Homemade Slaw
After giving your kale an intense rubdown, it's time to prepare my favourite homemade slaw with carrots and fresh cabbages.
This coleslaw portion of my favourite kale salad recipe is packed with fresh, lively flavours. Leftover cabbage cole slaw also works well into our weekly meal prep menu!
What is the best cabbage to use? I love using purple cabbages, but feel free to sub in red or green cabbage.
How To Cut Cabbage For Coleslaw
Wash the head of the cabbage and remove bruised outer leaves.
Cut the cabbage head into quarters, then into thin shreds. Feel free to use your box grater or food processor shredding attachment.
Repeat with garden carrots to make the carrot slaw portion.
This can also be meal prepped for any of your simple red cabbage salad recipes.
I also highly recommend investing in a quality salad spinner. Drying your veggies thoroughly is so important after they are washed. It helps prevent watered-down salad dressings, and the salad stays fresher and longer!
Recipe Shortcut: Use Bagged Coleslaw and Kale Mix
Alternatively, you can buy bags of pre-shredded cabbage or coleslaw mix and baby kale at your local supermarket.
Make-Ahead Tips
The easiest way to prepare this salad is to meal prep ahead of time.
Vegetables can be shredded in advance and stored in the refrigerator in an airtight container for up to 3 days.
The salad dressing can also be made in advance the night before.
Assemble the Best Kale Salad
Let's assemble the delicious kale salad recipe by adding kale, shredded cabbage and carrots to a large bowl.
Our favourite homemade alkaline salad dressing is quick to make and calls for simple ingredients. This creamy, tangy dressing is amazingly tropical!
When ready to mix up your Kale, Chickpeas, Carrot and White Cabbage salad, drizzle the Coconut Milk and Lemon Salad Dressing onto the salad a little at a time.
I recommend adding salad dressing to the serving bowl with just the right amount of salad. Or serve the salad dressing in a small bowl on the side. This way, the salad will not get soggy and will stay fresh and extra crunchy as leftovers in the fridge.
Top your hearty green salad with alfalfa sprouts (did you know you can grow alfalfa sprouts quickly at home?) and chia seeds.
What To Serve With Kale Salad
This superfood salad is packed with nutrients, an excellent clean-out fridge meal, and is easily customized.
Serve this fresh kale salad as a nutritious lunch, or enjoy it for dinner paired with your favourite protein. We love adding these easy Air Fryer salmon, miso-glazed halibut, and lemon pepper chicken wings. These are just a few easy recipes that immediately come to mind as excellent pairings!
I'd love to see how you went with my recipes! Leave a comment below or tag me on Instagram @INSTANOMSS #INSTANOMSS.
PrintCarrots, Purple Cabbage, Easy Kale Salad Recipe (Alkaline)
How do you make tasty alkaline salad recipes extra-nourishing and healing to our digestive system? This super alkaline salad is full of colourful vegetables and leafy greens you'd want to make a big batch of. Work this Easy Kale Salad Recipe with Carrots and Purple Cabbage Slaw into your weekly healthy meal prep for weight loss!
- Prep Time: 10
- Cook Time: 5
- Total Time: 15 minutes
- Yield: 4 persons 1x
- Category: Salads
- Method: Mix
- Cuisine: Pacific North West, Canadian
- Diet: Vegan
Ingredients
- 4 Cups Curly Kale, stemmed and leaves removed
- 1 C Carrots, shredded
- 1 C Purple Cabbage, shredded
- ¼ C Chickpeas, drained
- 2 tbsp Toasted Coconut and Lemon Salad Dressing
- 2 tbsp Extra virgin olive oil
- Pinch of salt to taste
- 1 tsp Minced Cloves Garlic
Optional Toppings and Garnishes
- Pomegranate seeds
- Alfalfa sprouts
- Red onions
- Red Chili Flakes
- Chia seeds
- Sunflower seeds
- Lemon Zest
Shop the ingredients for this recipe Here.
Instructions
- Wash and dry vegetables. Remove bruised outer leaves. Spin dry with a good quality salad spinner.
- Remove the kale leaves from the tough stems, add a generous pinch of salt and a drizzle of extra-virgin olive oil, and massage the kale leaves vigorously to break down the rugged texture. Set aside.
- Cut the cabbage head into quarters, then into thin shreds. Feel free to use your box grater or food processor shredding attachment.
- Repeat with garden carrots to make the carrot slaw portion.
- Drain canned chickpeas. Set aside.
- Prepare the homemade alkaline salad dressing.
- When ready to mix up 4 cups Kale, ¼ Cup Chickpeas, and 1 Cup of Carrot and White Cabbage salad, drizzle the Coconut Milk and Lemon Salad Dressing onto the salad a little at a time.
- Top your hearty green salad with alfalfa sprouts (did you know you can grow alfalfa sprouts quickly at home?), chia seeds or some of your favourite things.
- Serve and enjoy with a squeeze of fresh lemon juice in your salad bowl.
Nutrition
- Serving Size: 1 bowl
- Calories: 104
- Sugar: 2.9 g
- Sodium: 657.4 mg
- Fat: 7.6 g
- Carbohydrates: 8.9 g
- Fiber: 2.6 g
- Protein: 2.1 g
- Cholesterol: 0 mg
Keywords: super salad, alkaline diet, kale, purple cabbage, chickpeas, alfalfa sprouts, coconut milk salad dressing, lemon, carrots
Pin the above image to your Vegan Recipe Pinterest Board to bookmark this page. We are so excited to share our recipes with you!
MORE VEGAN RECIPES:
- Super Alkaline Kale Salad
- Double-Steamed Snow Pear with Fritllaria Bulb Recipe 川貝燉雪梨
- Hawthorn Goji Berry Tea 山楂杞子茶
- Air Fryer Salt and Pepper Tofu
- Vegan Okonomiyaki Cauliflower Bites
- Anti-Inflammatory Vegan
- Hojicha Oat Milk Nice Cream (No Churn, Egg Free, Dairy Free)
- No Mayo Apple Vinegar Coleslaw
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Sharing
I'm sharing this fluffy and frothy Dalgona latte recipe to autumn comfort food with Family Friends Food for #CookBlogShare.
Deb says
This was such a pretty salad, I almost didn't want to eat it. I love love love your photos, by the way.
★★★★★
Nancy says
Thanks so much Deb - eat lots! It's super gut nourishing!
Amy says
This salad was so refreshing and delicious! I enjoyed it so much for a quick lunch!
★★★★★
Nancy says
We've love it for lunch too! It holds up really well for weekly healthy meal preps!
Gina Abernathy says
Love kale and this is just what I need to start the new year.
★★★★★
Nancy says
We totally agree with you! This was on our menu for the first week of veganuary toO!
Sharon says
This kale salad recipe is a beautiful side dish or makes up a big bach for healthy lunches. So tasty!
★★★★★
Nancy says
All you need is a healthy protein to go with it!
Vicky says
The salad is a great lunch option. As the new year starts I am looking to get healthier, and this salad has so many good for you ingredients that it is a perfect way to do that.
★★★★★
Nancy says
Not only that it is full of veggies, it is perfect to reset our gut with alkaline loaded ingredients!
Katie says
This is such a delicious salad! I love making it for a healthy lunch throughout the week!
★★★★★
Nancy says
We make batches of this all the time. It's great for healthy meal prep for the week!
Gina Abernathy says
Delicious salad. Kale is one of my favorite veggies.
★★★★★
Nancy says
Baby kales are my favourite!
Nicolette says
I've been super interested in incorporating more alkaline meals and this post was so helpful! The dressing was phenomenal!
★★★★★
Nancy says
The dressing is super light but flavourful. Enjoy these gut nourishing meals!
Jere Cassidy says
I needed a salad to serve with salmon and this salad was perfect. All the colors in this salad are so appealing and the lemon salad dressing was delicious and perfect with the salmon.
★★★★★
Nancy says
Enjoy this recipe! 🙂
Angela says
What a delicious mix of veggies. So perfect to meal prep for the week. Thanks for healthy recipe!
★★★★★
Nancy says
i can't stop eating this salad myself too!
MacKenzie says
So fresh and delicious. Saving this for meal prep lunches.
★★★★★
Nancy says
Enjoy this gut nourishing salad!
Gina Abernathy says
I love kale and this salad is healthy, tasty, and there is no guilt!
★★★★★
Nancy says
zero guilt. 100% nourishing!
Caroline says
I love how colorful this is, as well as the fact it's healthy - interesting thinking about the pH of foods too.
★★★★★
Nancy says
i love vibrant colorful foods - it puts a wonderful positive mood!
Chenée says
I can't wait to make this salad for dinner this week! It looks so fresh and easy!
★★★★★
Nancy says
Add this to your weekly meal prep!
Katie says
So good!
★★★★★
Nancy says
i agree!
Andrea says
Love how easy this salad is to put together! So yummy and healthy too!
★★★★★
Nancy says
enjoy this easy meal !
Crystal says
I've been trying to eat more veggies, and this salad is perfect! Thanks for sharing!
★★★★★
Nancy says
Enjoy this gut nourishing goodness!
Jenn says
So fresh and clean, thanks for another awesome recipe !
★★★★★
Nancy says
Once you have a bite, your body will tell you it likes it!
MacKenzie says
This is the ultimate healthy dish. Can’t wait to try!
★★★★★
Nancy says
I love this gut reset salad recipe. Feels good doesn't it?
Saif says
This salad looks delicious and healthy. I love that you added the purple cabbage
★★★★★
Nancy says
are you a big purple cabbage fan?
Gina Abernathy says
I LOVE Kale and wish I could eat it everyday. Planting some in my garden now for fall.
★★★★★
Nancy says
That's a great idea! i should plant more kale in my garden now too!
Jamie says
It's so colorful and refreshing! I love all the textures of this salad!
★★★★★
Nancy says
Isn't this salad so lovely with so many textures and gut healthy ingredients? you are glowing from the inside out!
Aimee Mars says
So delicious and easy to make. I love kale salads but wanted something to make this a little more fun - this recipe did the trick!
★★★★★
Nancy says
Yes ! I'm so happy this super alkaline salad recipe nailed it!
Shelby says
This salad is so light and fresh! I used it as a side for dinner the other night and it was awesome to have something so colorful!
★★★★★
Nancy says
Thanks Shelby! We always make a BIG BATCH of this salad for meal prep! It holds up thru the week well!
kushigalu says
I love the combination of ingredients used in this salad recipe. Healthy and delicious. Thanks for sharing.
★★★★★
Sunrita says
I learned something new about choosing alkaline ingredients for making salads. The lemon dressing was so refreshing and easy to put together. Loved the colours in the bowl.
★★★★★
Nancy says
THanks Sunrita! I bet your gut loves you now!
Donny says
This was so great - refreshing and light. I liked your idea to add pomegranate seeds so I did and they were fantastic!
★★★★★
Nancy says
I love the juicy bursts from the pomegranate seeds!
Stacey says
Such a lovely & tasty salad. The chick peas and dinosaur kale make it so satisfying, and the toated coconut lemon dressing adds such flavor!
★★★★★
Nancy says
It's so gut nourishing and healthy all round too!
Janessa says
This alkaline salad is so delicious! I love the combination of kale with the coconut lemon dressing.
★★★★★
Nancy says
I bet you are glowing now! nourish from the inside out!
Shelby says
I love all the greens in this and just the color the purple cabbage adds to it! Such a light lunch idea!
★★★★★
Nancy says
this alkaline salad, is a light but nourishing and filling meal!
Sisley White says
What a wonderful summer salad!
★★★★★
Nancy says
i knew you would love it!
Cat | Curly's Cooking says
So fresh and crunchy, perfect for summer.
★★★★★
Rebecca - Glutarama says
Such an elegant light salad, perfect for these hot summer days.
★★★★★
Nancy says
Thanks Rebecca!! I totally agree with you - we should not cook on. hot. days
Janice says
Such a tasty salad. I love the crunch.
★★★★★
Nancy says
Yes!! lots of healthy textures and flavours going on here!
Choclette says
Such a colourful bowl of healthy goodness. Love kale and cabbage so this is on my make and repeat list.
★★★★★
Nancy says
Super healthy inside and out!
Kyleigh says
So simple and delicious!
★★★★★
Jamie says
Such an easy and flavorful salad!
★★★★★
Addie says
Healthy and delicious!
★★★★★
Nancy says
I love a good flavorful kale salad with different textures. Your recipe is delicious!
★★★★★
dave says
super tasty salad. I felt so much better after having this for a week.
I guess my guts likes it!
★★★★★
Katie says
This salad is incredible! I love kale salads, and I'm always looking for new flavorful ones, and this one was perfect!
★★★★★
Freya says
Such a delicious salad, it feels like it’s nourishing you with every bite!
★★★★★
Jan says
such an easy recipe!
★★★★★
Alexandra says
This is a delicious salad full of great flavour and texture!
★★★★★
Leah says
Love that this is also low inflammatory! Thank you for a great salad recipe.
★★★★★
Oscar says
I'm always looking for salad ideas and when I saw this one with the cabbage and the chick peas, I totally had to make it. It was so good and I love a big crunchy salad and this one hit the spot. Thank you.
★★★★★
Nancy says
thanks so much Oscar! I'm so happy that this salad was a winner!
Maggie says
Delicious. It came out perfectly
★★★★★
Abhi says
I am absolutely in love with this super healthy salad recipe. Keep it up!!
★★★★★
Jane says
Im happy to discover this kale salad recipe, the purple cabbage gave a crunchy bite
★★★★★
mary says
What a beautiful and tasty salad. And that coconut dressing, wow. hanks for another healthy dinner salad!
★★★★★
Natalia says
I loved your kale salad. Made it with your lemon pepper chicken wings. and it combines perfectly, thanks!
★★★★★
Gabriela Herrera says
This salad was absolutely refreshing, I love the addition of curry.
★★★★★
Nora says
Such a wonderful salad! Perfect for those hot days! Thanks for sharing!
★★★★★
Devan says
I LOVE kale and so happy I tried this salad. DELICIOUS and pretty easy to make too. Thanks for sharing!
★★★★★
Mary says
Delicious salad. I loved the crunchy vegetables. Loved the coconut salad dressing. Thanks.
★★★★★
Andrea says
this salad turned out so delicious and refreshing! love it!
★★★★★
Megan says
This is a really tasty salad. That dressing is perfecto too!
★★★★★
Oscar says
I'm always looking for tasty and unique salads and this recipe totally hit the spot. Loved the different textures with the coconut dressing. Great recipe.
★★★★★
Gina Abernathy says
You had me at kale and cabbage. I love both of these veggies. On my list of foods to make!
★★★★★
Genevieve says
I love a good kale salad and I love that this one is alkaline diet friendly. This summer salad looks colorful and easy to whip up. I can't wait to try this!
★★★★★
Audrey says
This kale salad was perfect for summer. It is super refreshing.
★★★★★
Marina says
Perfect alkaline salad recipe, Nancy! You simply bring so much love into healthy food and make me healthier and eat better, thank you!
★★★★★
Megan says
I love this salad! Fresh + light and super tasty.
★★★★★
Emily says
I made a huge batch for the week. So delicious and nourishing with all of my favorite vegetables!
★★★★★