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    Home » Recipes » Salads

    Kale & Carrot Salad (New Seasons Copycat)

    June 15, 2020 • Updated: March 25, 2022 • by Renée B. • This post may contain affiliate links.

    Jump to Recipe   Print Recipe

    Kale, carrots, sunflower seeds, and fresh ginger combine to create this bright, delicious, umami-forward Kale & Carrot Salad.

    Plated kale and carrot salad. White plate, with fork.

    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.

    kale and carrot salad ingredients of wooden cutting board.

    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.

    Small pairing knife setting by raw kales, stems removed and to the side.

    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.

    4-panel collage; kale in large pot of water, in colander, in ice bath, and squeezed out

    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.

    Wet, blanched kale on chopping board with knife.

    Put cut kale into a bowl and separate the pieces using your fingers. Add grated carrots and sunflower seeds.

    Shredded carrots, sunflower seeds, kale, and other ingredients in large glass bowl, unmixed.

    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

    What does it mean to blanch vegetables?

    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. 

    How long does kale & carrot salad stay good?

    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!

    Large glass bowl on wooden cutting board, holding kale salad.

    Fresh Salad Recipes

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    Plated kale and carrot salad. White plate, with fork.
    5 from 2 votes

    Kale & Carrot Salad

    Kale, carrots, sunflower seeds, and fresh ginger combine to create this bright, delicious, satisfying copycat of New Seasons' popular Kale & Carrot Salad.
    Print Pin Add to Shopping List Go to Shopping List
    Course: Salad
    Cuisine: American
    Diet: Gluten Free, Vegan, Vegetarian
    Prep Time:20 minutes
    Total Time:20 minutes
    Servings: 8 servings
    Calories: 114kcal
    Author: Renee
    Prevent your screen from going dark

    Equipment

    • 1 Colander
    • 1 stockpot
    • 1 paring knife

    Ingredients

    US Customary - Metric
    • 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

    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. 
    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!

    Nutrition

    Serving: 1serving | Calories: 114kcal | Carbohydrates: 8g | Protein: 3g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 3g | Sodium: 37mg | Potassium: 290mg | Fiber: 3g | Sugar: 3g | Vitamin A: 7288IU | Vitamin C: 41mg | Calcium: 126mg | Iron: 1mg
    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.
    Have you tried this recipe?Mention @TheGoodHeartedWoman or tag #thegoodheartedwoman!

    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

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    • Spicy Thai Shrimp Salad (Applebee's Copycat Recipe)
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    About Renée B.

    Renée is writer, music maker, artist, and storyteller. In her spare time, you can find her writing love songs about cowboys, exploring the moss-covered nooks and crannies of the Pacific Northwest, and making music with her talented singer-husband.

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    1. Natalia @ Body Mind Freedom says

      February 10, 2015 at 8:59 am

      5 stars
      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!

      Reply
    2. Catherine says

      January 27, 2015 at 5:26 pm

      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. 😉

      Reply
    3. Pech says

      January 23, 2015 at 8:26 am

      My favorite kale salads always are finely shredded and include nuts to help me with the texture!

      Reply
    4. Lindsay says

      January 23, 2015 at 7:31 am

      Great recipe! I'll have to try it sometime!

      Reply
    5. Melinda says

      January 22, 2015 at 8:36 pm

      Oh, I LOVE this salad at New Seasons! I am definitely going to try his recipe!

      Reply
    6. Karen @ Karen's Kitchen Stories says

      January 22, 2015 at 11:44 am

      Stunning salad. I could eat that whole bowlful!

      Reply
    7. amanda @ fake ginger says

      January 22, 2015 at 10:39 am

      This is the perfect salad! Love kale and sunflower seeds together!

      Reply
    8. Susan@LunaCafe says

      January 22, 2015 at 8:52 am

      5 stars
      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. 🙂

      Reply

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