Meatless Friday: Kale Slaw


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Kale: It’s the new broccoli. Remember when broccoli was all the rage as an extremely nutritious vegetable? A grocery cashier recently told me she was amazed at the number of people buying kale. Don’t get me wrong. Broccoli is a good vegetable. But kale surpasses it in a couple of areas. Broccoli has 87% of the daily requirement for vitamin A compared to kale’s 206%. Broccoli has 494% of the daily requirement for vitamin K (not bad!). But kale has 684%!

There’s just one problem with kale. It’s not very tasty. It’s kind of bitter and a little chewy. So you have to have a good recipe to doctor it up if you’re going to eat kale and enjoy it.

This recipe is a modification of a Martha Stewart recipe.

I’m amazed that my entire family, everyone, loves this recipe.  Whenever I serve it to a gathering of people, someone asks for the recipe. And it’s kale!!

"Meatless Friday: Kale Slaw" by Rosemary Bogdan (

Copyright 2019 Rosemary Bogdan. All rights reserved.

Kale Slaw

2 large bunches of kale (but not TOO large) — about ten cups
1 yellow, orange, or red pepper, cut however you like them
2 carrots, thinly sliced crosswise (or julienned looks pretty if you have a slicer)
1/2 cup vegetable oil
1/4 cup cider vinegar
1/4 cup salted peanuts
2 Tablespoons packed light brown sugar
1/2 teaspoon coarse salt
1/4 cup salted peanuts (an additional 1/4 cup to the one listed earlier)

  1. Slice kale crosswise thinly (If you use curly kale it will look like that crinkly packing material)
  2. Thinly slice pepper lengthwise (or chop in bite-size pieces)
  3. Toss carrots, pepper, and kale
  4. Puree 1/2 cup of vegetable oil, 1/4 cup vinegar, 1/4 cup salted peanuts, 2 T brown sugar, and salt
  5. Pour dressing over vegetables just before serving (or anytime. I like it poured over earlier, even hours earlier)
  6. Sprinkle with 1/4 cup nuts, coarsely chopped

This recipe can also be made with almonds, but use a smaller amount of almonds in the dressing. (It gets too thick otherwise.)

"Meatless Friday: Kale Slaw" by Rosemary Bogdan (

Copyright 2019 Rosemary Bogdan. All rights reserved.

Give it a try! Here is a way to get your family to eat one nutritious vegetable and like it! (On Fridays it could be paired with tuna salad, fish sticks … anything, really.) Kale Slaw … it’s the best!

What’s cooking? Find all our Meatless Friday featured recipes here.

Copyright 2019 Rosemary Bogdan


About Author

Rosemary Bogdan is a wife, mother of six adult children, and a grandmother. She homeschooled her children when they were young and currently substitute teaches at her favorite Catholic school. When not spending time with her family, Rosemary writes at A Catholic Mother's Thoughts and


  1. I’m looking forward to trying this! We get a lot of kale from our farm share. I almost exclusively make kale chips with it, which the kids love. But, I’d like to try something a little different.

    • I hope you like it! I think the brown sugar and the peanuts help balance the sometimes bitter taste of the kale. Whenever I make this for a potluck or a party people ask for the recipe. I would love to know how you make kale chips. I’ve never done it successfully. Is there a trick?

      • I just rinse it and tear into pieces. I spread it evenly on a baking sheet, drizzle with olive oil and salt and then bake at 350 degrees for 10-12 minutes. Some chips get crispy, those with more oil remain a little oily. I don’t know if they’re done to perfection, but our kids gobble them up – even the one who eats few vegetables.

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