Chef Seis to Table: Kale Harvest Salad

Looking for a vibrant, nutrient-packed salad that's perfect for any season? This Kale Harvest Salad with creamy tahini dressing is just what you need! It's loaded with wholesome ingredients like crispy kale, crunchy pumpkin seeds, sweet dried cranberries, and fresh apple matchsticks, all tossed in a zesty, homemade tahini dressing. This salad is not only full of flavor but also packed with vitamins and plant-based protein. Whether you're making a quick lunch or a light dinner, this easy recipe is a delicious and healthy choice. Let’s dive in!

Kale Harvest Salad Ingredients (4 servings)

• 1/2 cup Quinoa, rinsed

• 1/4 cup pumpkin seeds

• 1/4 of a head of red cabbage, sliced on a Japanese Mandoline

• 1 bunch of kale, stemmed, washed and chopped

• 1/4 cup craisins (dried cranberry)

• 1 snap dragon apple, cut into matchsticks

• Optional: to make this salad a meal, add grilled tofu

Tahini Dressing Ingredients

• zest of 1 lemon

• juice of 1 lemon

• 1 teaspoon red wine vinegar

• 1 teaspoon black pepper

• 1 teaspoon salt

• 2 Tablespoons tahini

• 2 Tablespoons Olive oil

Tahini Dressing Instruction

• add lemon zest, lemon juice, red wine vinegar, pepper, salt, and tahini, into a medium mixing bowl and whisk until smooth

• add olive oil

Kale Harvest Salad Instructions

• Cook Quinoa according to package instruction, once cooked place in refrigerator to cool and set aside

• in a small heated pan using medium high heat, add 1 teaspoon olive oil and pumpkin seeds. Cook 2-3 minutes until lightly browned. Toss occassionally to brown evenly.

• After washing and stemming your kale, place it in ice water to shock the leaves and get them to a fresh and crisp texture. Remove from ice water and spin to dry.

• In a large mixing bowl add the red cabbage, kale, apple, quinoa, and craisins

• Add tahini dressing and toss

• add pumpkin seeds and toss once more

• serve and enjoy!

This Kale Harvest Salad is a vibrant, nutrient-packed dish that celebrates the best of fall produce while offering a powerhouse of health benefits. With hearty greens, whole grains, colorful vegetables, crunchy seeds, sweet dried fruit, and a creamy, zesty tahini dressing, it provides a perfect balance of flavor, texture, and nutrition. Each ingredient brings its own unique wellness properties, making this salad a delicious way to support overall health and vitality.

Kale: A Nutrient-Dense Superfood

The base of the salad is kale, one of the most nutrient-dense leafy greens available. Kale is incredibly rich in vitamins A, C, and K, essential for immune support, collagen production, and bone health. Just one cup of kale provides well over the recommended daily intake of vitamin K, which plays a key role in blood clotting and maintaining strong bones. Kale is also a powerful source of antioxidants like quercetin and kaempferol, compounds that help combat inflammation and protect cells from oxidative stress, potentially lowering the risk of chronic diseases.

Additionally, kale offers a good amount of fiber for digestive health and blood sugar control, along with calcium and potassium to support strong bones and cardiovascular wellness.

Quinoa: Plant-Based Protein and Complete Nutrition

Next, quinoa adds a hearty, nutty element to the salad while providing exceptional nutritional value. Quinoa is one of the few plant-based foods considered a complete protein, meaning it contains all nine essential amino acids necessary for human health. This makes it especially valuable in vegetarian and vegan diets.

Quinoa is also high in fiber, iron, magnesium, and B vitamins, which support energy metabolism, red blood cell production, and overall cardiovascular health. Its low glycemic index helps stabilize blood sugar levels, making it a smart choice for long-lasting energy.

Red Cabbage: Antioxidant and Anti-Inflammatory Support

The addition of red cabbage not only brings vibrant color but also a wealth of wellness benefits. Red cabbage is rich in anthocyanins, the same antioxidant compounds found in blueberries, which have been linked to heart health and cognitive support. It is also an excellent source of vitamin C, boosting immune function and skin health, as well as vitamin K for bone strength.

Like kale, red cabbage is a cruciferous vegetable, known for containing glucosinolates, compounds studied for their potential role in supporting detoxification and reducing inflammation.

Pumpkin Seeds: Mineral and Healthy Fat Powerhouse

The crunchy pumpkin seeds, or pepitas, add texture and a concentrated source of nutrition. They are especially high in magnesium, which supports muscle and nerve function, as well as zinc, important for immune health and wound healing. Pumpkin seeds are also rich in plant-based omega-3 fatty acids and antioxidants like vitamin E, which help combat inflammation and support cardiovascular wellness.

Craisins and Apple: Natural Sweetness and Phytonutrients

The natural sweetness of dried cranberries (craisins) and Snap Dragon apple balances the earthy and savory flavors of the salad while providing a boost of fiber and phytonutrients. Cranberries are known for their proanthocyanidins, compounds linked to urinary tract health and antioxidant protection. Apples offer pectin, a type of soluble fiber that supports gut health, along with quercetin, a powerful anti-inflammatory flavonoid.

Tahini Dressing: Creamy, Flavorful, and Heart-Healthy

The tahini dressing ties the salad together with creaminess and tang. Tahini, made from ground sesame seeds, is a great source of calcium, iron, and healthy fats. It also contains sesamin and sesamol, antioxidant compounds studied for their potential cardiovascular and anti-inflammatory benefits.

The lemon juice and zest provide vitamin C and bright acidity, while olive oil contributes heart-healthy monounsaturated fats that help lower LDL cholesterol and support brain health. A touch of red wine vinegar brings additional polyphenols, compounds associated with improved metabolic health and reduced inflammation.

Optional Grilled Tofu: Extra Protein for a Complete Meal

For those wanting to turn this salad into a complete meal, adding grilled tofu is an excellent choice. Tofu is a plant-based protein rich in calcium, iron, and isoflavones, compounds studied for their potential benefits on bone density and cardiovascular health.

Overall Health Benefits

Altogether, this Kale Harvest Salad provides a perfect balance of macronutrients—complex carbohydrates, protein, and healthy fats—alongside micronutrients like vitamins, minerals, and antioxidants. It supports heart health, digestive wellness, immune function, and sustained energy while offering anti-inflammatory and detoxifying properties.

Whether enjoyed as a side dish or a main course with added tofu, this salad embodies seasonal eating at its healthiest and most delicious.