Simply Delicious Lentil and Kale Salad

By Rachel Mansfield
Updated September 25, 2025
1 review

This Lentil and Kale Salad is absolutely delicious. One of our go-to meal prep salads for weekdays and favorites for dinner parties or holidays. Made with healthy nourishing ingredients and tossed in a simple lemon olive oil dressing.

When it comes to nourishing meals that strike the perfect balance between taste and health benefits, a lentil and kale saladchecks all the boxes. This salad is vibrant, full of texture, and loaded with nutrients that support your body in so many ways. From protein-packed lentils to fiber-rich kale, this salad is a great option whether you’re meal prepping for the week, packing a nutritious lunch, or making a quick dinner.

Here, I’m sharing a step-by-step guide to creating the perfect lentil and kale salad, along with tips on making the most of its nutrient-rich ingredients. This salad brings together the hearty chewiness of lentils with the crispness of Tuscan kale, the tanginess of Kalamata olives, the sweetness of raisins, and the crunch of pecans. Topped with a light lemony dressing, it’s an easy, wholesome dish you’ll want to make on repeat.

Why This Lentil and Kale Salad is So Good for You:

This salad isn’t just delicious—it’s incredibly nutritious as well. Let’s take a closer look at some of the health benefits:

Green Lentils: A fantastic source of plant-based protein and fiber, lentils are known for promoting digestive health, supporting heart health, and providing sustained energy.
Tuscan Kale: One of the most nutrient-dense foods on the planet, kale is packed with vitamins A, C, and K, along with powerful antioxidants that help fight inflammation and support overall health.
Pecans: These nuts are rich in healthy fats, fiber, and minerals such as magnesium and zinc. They contribute to heart health and offer a satisfying crunch to the salad.
Apple Cider Vinegar: Known for its many health benefits, apple cider vinegar can aid in digestion, support weight loss, and stabilize blood sugar levels.

Ingredients You’ll Need:

Before diving into the recipe, let’s take a closer look at the main ingredients:

Cooked green lentils: Green lentils have a firm texture and earthy flavor, making them the perfect addition to salads. They’re also rich in plant-based protein and fiber, helping to keep you full and satisfied.
Tuscan kale: Tuscan kale, also known as lacinato or dinosaur kale, has a slightly sweeter taste and is less tough than curly kale. Kale is packed with vitamins A, C, and K, and is a fantastic source of antioxidants and anti-inflammatory compounds.
Kalamata olives: These Mediterranean olives are full of healthy fats and deliver a punch of savory, briny flavor that complements the other ingredients beautifully.
Raisins: The raisins bring a subtle sweetness to the dish, balancing out the bitterness of the kale and the tanginess of the dressing.
Pecans, roughly chopped: Pecans add a satisfying crunch and provide heart-healthy fats along with a good dose of fiber.
Feta or goat cheese: Choose between feta for a sharper, saltier bite, or goat cheese for a creamier texture and more mild flavor. Either one pairs beautifully with the kale and lentils.
Scallions, chopped: Scallions (or green onions) add a mild onion flavor and a little bite to the salad without being overpowering.
Lemon juice: Fresh lemon juice brightens up the salad and cuts through the richness of the lentils and cheese.
Extra virgin olive oil: Olive oil adds body to the dressing and provides healthy monounsaturated fats, which are great for heart health.
Apple cider vinegar: The tangy flavor of apple cider vinegar gives the dressing an extra punch while promoting good digestion.
Maple syrup: This adds just a touch of sweetness to balance out the acidity from the lemon and vinegar.

How to Make Lentil and Kale Salad:

Now that we’ve covered the ingredients, let’s get started on how to put this salad together. The key to a great kale salad is to massage the kale, which softens its texture and mellows the bitterness. By pairing it with hearty lentils and the sweet-savory mix-ins, you’ll get a balanced salad that’s as delicious as it is good for you.

Step 1: Prepare the Dressing

The dressing is simple to make but adds a ton of flavor. You can either whisk everything together in a small bowl or add the ingredients to a mason jar and shake until the dressing thickens. This dressing is light yet flavorful, complementing the hearty ingredients in the salad.

Step 2: Massage the Kale

Place the kale in a large mixing bowl. Drizzle about 1 tablespoon of the dressing over the kale and use your hands to massage the dressing into the leaves. Massaging the kale helps to break down the tough fibers, making it more tender and less bitter. If needed, add a little more dressing until the kale is well coated but not soggy. This step makes all the difference in creating a salad that’s both delicious and easy to eat.

Step 3: Assemble the Salad

Once your kale is prepped, it’s time to add the rest of the ingredients. Toss in cooked green lentils, Kalamata olives, raisins, chopped pecans, crumbled feta or goat cheese, and chopped scallions. Gently toss everything together to distribute the ingredients evenly. The variety of textures—chewy lentils, crunchy pecans, and tender kale—makes every bite interesting and satisfying.

Step 4: Dress and Serve

Drizzle the remaining dressing over the salad and toss to combine. Make sure everything is evenly coated without overdressing, as the ingredients will release some of their own moisture. Taste the salad and adjust the seasoning as needed, adding more sea salt, pepper, or a squeeze of lemon juice if desired.

If you’re meal prepping, store the salad without dressing in an airtight container in the fridge. Dress it just before eating to keep the ingredients fresh and vibrant. You can also massage the kale ahead of time and store it separately from the other ingredients to save time.

FAQs on making this Lentil and Kale Salad:

Can I use a different type of lentil? Yes! Green lentils are used in this recipe because of their firm texture and earthy flavor, which hold up well in salads. However, you can substitute with brown lentils or French lentils (also known as Puy lentils), as they also keep their shape when cooked. Avoid red or yellow lentils, as they tend to become mushy when cooked.
2. How long will this salad keep? When stored in an airtight container in the fridge, the lentil and kale salad will keep for about 3-4 days. For the best texture, store the dressing separately and add it just before eating. If you do dress the salad in advance, the kale will hold up fine since it’s hearty, but the texture of other ingredients like pecans might soften over time.
Can I make this salad vegan? Absolutely! Simply omit the cheese or replace it with a vegan cheese alternative. You can also sprinkle in nutritional yeast for a cheesy flavor without using dairy.
What other add-ins could I include? This salad is versatile, and you can customize it with various ingredients depending on your preferences or what you have on hand. Some great additions or swaps include:
- Avocado: Adds a creamy texture and boosts healthy fats.
- Sunflower seeds or pumpkin seeds: For extra crunch and nutrition.
- Chickpeas: For added protein and fiber.
Can I make the dressing ahead of time? Yes! You can make the dressing ahead and store it in a mason jar or airtight container in the refrigerator for up to a week. Just give it a good shake before using, as the ingredients may separate over time.