Kale, carrots, sunflower seeds, and fresh ginger combine to create this bright, delicious, umami-forward Kale & Carrot Salad.
What's the Story Behind this Recipe?
Our local New Seasons stocks this tasty, sunflower-studded Kale & Carrot Salad in the Grab-n-Go case. On more than one occasion, we have paid ten-fold for what basically amounts to a handful of kale; just to enjoy the sweet umami flavors and satisfying crunch of this salad.
New Seasons shares what they claim is their recipe for Kale & Carrot Salad on their website; however, when we tried it, we all agreed it didn't taste like the salad at our local store at all. Maybe the cooks at our local store doctor the company recipe a little, or use an earlier version: who knows? Anyway, we ended up making a few small but important adjustments to the ingredient list.
The biggest change we made to the original recipe, however, wasn't so much related to the What as the How.
We added one small but vital step to the process: we blanch the kale first. As far as I'm concerned, when it comes to kale salads, blanching makes all the difference! (Broccoli salads, too.)
Our Kale & Carrot Salad copycat recipe comes darn close to the original, and it got rave reviews from both Mr. B and Gramma Edith (RIP), so it's a keeper! Enjoy!
What Goes into this Recipe
The ingredients for this salad are all pretty straight-forward. We don't recommend making any ingredients substitutions.
How to Make this Salad
Blanche the Kale
Using a sharp knife, remove tough center stems from kale. This is easier to do if you fold the leaves in half first. Discard stems.
Bring a large pot of water to a boil over high medium-heat.
While the pot is coming to a boil, fill a large mixing bowl halfway with ice. Add water up to the ice line.
Put the cleaned kale into the boiling water for 1 minute. (Use a timer. You want the kale to relax, but you don't want it to become limp.) Drain kale in colander.
Immediately plunge kale into prepared ice-water bath.Drain kale in colander again. Squeeze kale to remove excess water.
Drain kale in colander again. Squeeze kale to remove excess water.
Mix the Salad
While the kale is still in a kind of wet wad, take a large kitchen knife and slice it into small, thin pieces.
Put cut kale into a bowl and separate the pieces using your fingers. Add grated carrots and sunflower seeds.
In a small bowl, combine remaining ingredients and stir vigorously to combine. Immediately pour dressing mixture over kale mixture. Toss thoroughly to combine.
Serve immediately or refrigerate.
FAQs & Expert Tips
Blanching is the quick, simple food prep technique in which food (most often vegetables of some kind) are flash cooked in boiling water, and then immediately plunged into an ice bath to stop the cooking process.
Depending on the food being blanched, the technique may be used for different reasons: to soften vegetables, to relax fibers, to make peeling easier, or to brighten the color. Blanching times differ depending on the recipe, but usually fall between 30 seconds and 2 minutes.
In the case of kale, a 1-minute blanching helps soften the tough fibers and makes it easier to chew. It also makes the natural kale flavor more accessible, thus making it more far more palatable.
This salad keeps remarkably well, and will last up to a week in the refrigerator. It also travels well, making it perfect for a barbecue or picnic!
Fresh Salad Recipes
For more recipes and cozy living tips, subscribe to our newsletter and follow us on Instagram, Pinterest, and Facebook for all of the latest updates.
Kale & Carrot Salad
Equipment
- 1 Colander
- 1 stockpot
- 1 paring knife
Ingredients
- ¾ pound fresh kale
- ½ pound carrots peeled and coarsely grated, or julienned
- ½ cup raw sunflower seeds
- 2 tablespoons tamari or light soy sauce
- 2 tablespoons seasoned rice wine vinegar
- 2 tablespoons sesame oil
- 1 teaspoon fresh ginger minced, or more
- ½ teaspoon ground cumin scant
- ¼ teaspoon cayenne scant, or ½ t. Sriracha
- 2-3 cloves garlic minced
Instructions
Blanch the Kale
- Using a sharp knife, remove tough center stems from kale. This is easier to do if you fold the leaves in half first. Discard stems.
- Bring a large pot of water to a boil over high medium-heat.While the pot is coming to a boil, fill a large mixing bowl halfway with ice. Add water up to the ice line.
- Put the cleaned kale into the boiling water for 1 minute. (Use a timer. You want the kale to relax, but you don't want it to become limp.)Drain kale in colander. Immediately plunge kale into prepared ice-water bath.
- Drain kale in colander again. Squeeze kale to remove excess water.
Make the Salad
- While the kale is still in a kind of wet wad, take a large kitchen knife and slice it into small, thin pieces.
- Put cut kale into a large bowl and separate the pieces using your fingers. Add grated carrots and sunflower seeds.
- In a small bowl, combine remaining ingredients and stir vigorously to combine. Immediately pour dressing mixture over kale mixture. Toss thoroughly to combine.
- Serve immediately or refrigerate.
Notes
This salad keeps remarkably well, and will last up to a week in the refrigerator. It also travels well, making it perfect for a barbecue or picnic!
Nutrition
This website provides approximate nutrition information for convenience and as a courtesy only. You are solely responsible for ensuring that any nutritional information provided is accurate, complete, and useful.
Disclosure: This post may contain affiliate links, including Amazon affiliate links, which means we may receive a commission if you click a link and purchase something that we have recommended. Please check out our disclosure policy for more details.
Originally published January 22, 2015
Natalia @ Body Mind Freedom says
This looks wonderful! I absolutely love New Season's kale salad, and I've actually done copy-cat versions of a few of their items. The red and yellow beet salad is so delicious there... I don't think I could pick a favorite. Great idea!
Catherine says
Oh my goodness, we used to go to our town's Farrel's for end-of-softball-season celebrations and the like. I LOVED it! I don't think it had a salad bar, though; it was strictly an ice cream place.
I'm a definite yes on the kale chip debate, but I also love it in salad. Thanks for this idea! I'll make it next time I bring home a bunch of kale... if I can refrain from making more chips. 😉
Pech says
My favorite kale salads always are finely shredded and include nuts to help me with the texture!
Lindsay says
Great recipe! I'll have to try it sometime!
Melinda says
Oh, I LOVE this salad at New Seasons! I am definitely going to try his recipe!
Karen @ Karen's Kitchen Stories says
Stunning salad. I could eat that whole bowlful!
amanda @ fake ginger says
This is the perfect salad! Love kale and sunflower seeds together!
Susan@LunaCafe says
This looks wonderful, Renée. I expected the kale to be raw, as it is in so many restaurants these days. Chefs haven't caught on to the fact that kale is only edible raw IF it is cut very finely. 🙂 So I'm intrigued that it is blanched for this recipe. And truthfully, I LOVE anything with sesame oil in it. 🙂