My Crunchy Dill Pickle Salad is a balanced plant-based meal for all the pickle enthusiasts. Made with lentils, feta, kale and more!
I LOVE pickles. I'm that person who will always ask you if you're eating your extra pickles at a restaurant. Now you might be thinking: we all love pickles but on a SALAD? You just have to try it. Inspired by the Taylor Farms salad kit, I made my own dill pickle salad with a kale base, lentils, feta, walnuts, panko and tons of veggies. And of course, PICKLES! Once you toss it in my creamy dill dressing, it's truly one for the pickle enthusiasts.
Truly, this dill pickle salad packs in all the crunch, flavour and nutrients for a plant-based meal that truly satisfies.
Why This Recipe Is Dietitian Approved
- Meal prep friendly. Kale is an amazing salad base because it doesn't get soggy. This dill pickle salad is fantastic for a meal prep lunch that lasts throughout the week.
- Balanced meal. We have plant-based protein from lentils, tons of colourful high fibre veggies, and healthy fats from feta and walnuts. This is a balanced salad I love having as a lighter lunch.
- Non-boring. You'll never catch me recommending a boring garden salad. This salad is made with all the flavorful ingredients, a variety of textures and a GOOD dressing to ensure that you actually enjoy eating your greens.
Ingredients
Kale. Our leafy green base of choice! I recommend using curly kale rather than dino kale for milder flavour.
Brown rice. To add fiber for a more filling salad that can serve as a meal. Long brown rice works great in this recipe.
Lentils. For added plant based protein and fiber. Both canned or dry lentils work, just ensure you cook dried lentils according to package instructions. I typically use canned brown lentils for an easy minimal prep option.
Cucumber. I like to use seedless English cucumbers.
Walnuts. Not only do walnuts add crunch, they are a source of heart-healthy omega-3 fats.
Panko bread crumbs. I like adding panko bread crumbs for a satisfying crunch that's easier to eat than a crouton.
Feta cheese. The salty taste of feta cheese, pairs perfectly with the creamy dill pickle dressing creating an amazing flavour combination.
Green onions. I love adding these for a boost of earthy freshness.
Red onions. For a milder flavour we soak our red onions in water prior to adding them to the salad. If you love the sweet tang, pickled red onions would also be amazing!
Pickles. You can't have a dill pickle salad without pickles!
Dill. Fresh dill is optional, although it does help create even more of a dill flavour in this salad.
Salad dressing. I make a delicious homemade creamy dill pickle dressing. I highly recommend pairing that recipe with this salad, however you can always try another storebought version.
The complete ingredient list with measurements can be found in the recipe card below.
Instructions
Prepared rice according to package instructions. Once cooked, set aside and allow to cool.
Add diced red onions to a small bowl or mason jar, cover with 1 cup of cold water and set aside for about 5 minutes before draining. This helps create a more mild flavour, which is great for salads.
To make your salad base, add kale to a large mixing bowl, drizzle with olive oil and gently massage until the leaves are soft (about 2 minutes). Top with brown rice and mix well.
Add toppings: cucumber, walnuts, panko breadcrumbs, lentils, feta cheese, dill pickles, green onions, fresh dill, and red onions.
Drizzle with creamy dill pickle dressing. Toss to combine.
Substitutions and Variations
To make gluten-free: skip the panko breadcrumbs or purchase a gluten free product.
To make vegan/dairy-free: skip the feta cheese (or use a dairy-free substitute) and the base of this salad will be vegan. With that being said, the creamy dill pickle dressing is not vegan.
To make nut-free: skip the walnuts and replace with pumpkin or sunflower seeds.
Here's how to make this salad your own:
- Swap out the brown rice for another grain like quinoa, orzo, couscous or even pasta
- Try adding another pulse like edamame, chickpeas or white beans
- Swap the kale for another leafy green like arugula (note that this option is not meal prep friendly)
Equipment
Storage
This is a great meal-prep friendly salad! Since the base is made of kale, this salad does not get soggy if stored in the fridge. In fact, it actually tastes better over time as the dressing settles into the base! The salad can stay fresh up to 5 days in an airtight container.
Top Tip
For a more mild red onion flavour, add your red onions to a small jar or bowl and cover with cold water while you are preparing the remaining toppings. This helps mellow the onion, creating a more mild/ sweet flavour.
For softer, less bitter kale, don’t skip massaging the kale in oil. Spending an extra 2-5 minutes massaging the kale will tenderize the leaves, creating a much more palatable taste. Trust me, it's worth the extra couple of minutes.
Frequently Asked Questions
Yes! This salad contains proteins, carbohydrates and healthy fats and is great for a lighter meal. If you are looking for a more filling option, recommend adding such additional protein such as my thin sliced chicken, canned tuna or my buffalo tofu.
Yes! This salad stored great in the fridge for up to 5 days.
No you don't, however they help add fiber to this salad to make it more filling. If you are choosing to leave them out, I recommend adding about 2 more cups of kale and adjusting the dressing amount to meet your desired preference.
More Healthy Salad Recipes
Save these salad recipes to try next:
- Kale Caesar Pasta Salad
- Nacho Salad
- Bang Bang Roasted Broccoli Salad
- Italian Grinder Salad (Antipasto Salad)
See you in the kitchen!
PS. I love seeing my recipes in action! If you decide to make this dill pickle salad, don't forget to snap a photo and tag me on Instagram- @nourishedbynic or leave a comment and rating below letting me know how you liked it!
📖 Recipe
Crunchy Dill Pickle Salad
Ingredients
- ½ cup dry brown rice
- 1 small red onion diced
- 1 cup cold water
- 1 medium bunch of kale stems removed, leaves finely chopped (about 6 cups)
- 1 tablespoon olive oil
- 1 english cucumber diced
- ½ cup walnuts chopped
- ½ cup panko breadcrumbs
- 1 548 mL can brown lentils rinsed and drained
- 1 cup feta cheese crumbled
- 3 dill pickles diced
- 3 green onions thinly sliced (both the whites and greens)
- 2 tablespoon fresh dill chopped (optional)
- 1 batch of creamy dill pickle dressing link here
Instructions
- Prepared rice according to package instructions. Once cooked, set aside and allow to cool.
- Add diced red onions to a small bowl or mason jar, cover with 1 cup of cold water and set aside for about 5 minutes before draining. (this helps create a more mild flavour, which is great for salads).
- To make your salad base, add kale to a large mixing bowl, drizzle with olive oil and gently massage until the leaves are soft (about 2 minutes). Top with brown rice and mix well.
- Add cucumber, walnuts, panko breadcrumbs, lentils, feta cheese, dill pickles, green onions, fresh dill, and red onions. Drizzle with creamy dill pickle dressing. Toss to combine.
Bri
Made this for lunch this week and it is so yummy and healthy!! I did quinoa instead of brown rice because it was what I had and really liked it 😊 Thanks
Riley
This salad was a crowd pleaser, can’t wait to make it for a summer patio meal!
Joan
How much rice? I didn't see it in the list of ingredients. I'm looking forward to trying this salad
Nicole Addison
Hi Joan! The recipe card mentions the amount in case you missed it! It's 1/2 cup of dry brown rice (which equals about 1 cup cooked)!
Sabireen
I made this salad last week for an Iftar (Muslims end their fasting day with this meal) for 20 people. It was such a hit! I was so worried because I hadn’t made this salad before and I couldn’t test it out before serving because I was fasting 🙂
It was beyond delicious and everyone enjoyed it so much! I love Nic’s recipes because they are so easy to follow and love her enthusiasm and spirit! I’ve recently bought cottage cheese to try her breakfast egg protein muffins!
Nic! We love your recipes!