Recipes » Salads » Hearty Kale Salad
T. Colin Campbell Center for Nutrition Studies


  • 4 cups finely chopped kale
  • 1 ½ cups cooked brown rice
  • ½ medium onion, finely diced
  • 2 large tomatoes, chopped
  • ½ cup chopped peanuts
  • 2 Tbsp lemon juice
  • 4 Tbsp water
  • Salt, to taste (optional)


  • 1. Remove the leafy part of the kale from the stalk and chop into tiny pieces. Then massage by rubbing the kale leaves together between your fingers until they start to wilt.
  • 2. Stir together the kale, brown rice, onions, tomatoes and peanuts in a large salad bowl.
  • 3. Stir together the lemon juice, water, and salt. Drizzle over the salad. Taste and if needed, add more lemon juice and/or salt.

Cooking Tips

  • 1. Make sure to massage the kale. This helps transform it from being bitter and tough to tender and sweet.

Copyright 2024 Center for Nutrition Studies. All rights reserved.

Program Overview

  • 23,000+ students
  • 100% online, learn at your own pace
  • No prerequisites
  • Continuing education credits