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overhead shot of freshly made kale salad in a glass bowl with a wooden spoon inside.
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5 from 3 votes

Kale Salad

This Kale Salad has lots of fresh and healthy goodness in it. Yes, it's healthy, but it also tastes great once tossed with this fantastic creamy dressing, making it a salad that's simply delicious.
Prep Time20 minutes
Cook Time0 minutes
Total Time20 minutes
Course: Salad, Side Dish
Cuisine: American
Servings: 4
Calories: 433kcal
Author: Joanna Cismaru

Ingredients

Salad

  • 8 ounce kale regular curly green kale, finely chopped
  • 1 tablespoon olive oil
  • ½ cup pecans or walnuts, roughly chopped
  • 1 medium carrot shredded
  • 1 small red onion diced
  • ½ cup dried cranberries
  • ¼ cup sunflower seeds
  • 2 ounce feta cheese crumbled

Dressing

  • ¼ cup olive oil
  • 1½ tablespoon white wine vinegar
  • 1 tablespoon honey
  • 1 tablespoon Dijon mustard
  • salt and pepper to taste
US Customary - Metric

Instructions

  • Make the dressing: Combine all the dressing ingredients in a lidded mason jar, close the lid and shake well to emulsify. Adjust with salt and pepper as needed.
  • Prep the kale: In a large bowl add the finely chopped kale and drizzle the olive oil and a pinch of salt. Using your clean hands, gently massage the kale with the oil until the kale begins to darken a bit and tenderize.
  • Make the salad: Add the rest of the salad ingredients to the bowl and toss together with the dressing.

Notes

  1. Allowing kale to marinate in the dressing for 20-30 minutes will help to soften it a bit and eliminate some of it's bitterness.
  2. To make a heartier meal, add a side protein to a green salad. Sliced chicken breast or steak works well!
  3. If you have some fresh kale left over that you aren't going to eat soon, no problem! You can freeze kale leaves and use them in green smoothies later on. All it takes is a quick blanch. See Tip #4 for How to blanch kale.
  4. To blanch, cut the stems from the kale. Boil a pot of water and then put the kale in for about 2 minutes. Remove the kale and place them in a bowl of ice cold water to cool. Take the kale out and dry it, lay out on a baking sheet and freeze for a couple of hours. Put in freezer bags and use as needed for green smoothies!

Nutrition

Serving: 1serving | Calories: 433kcal | Carbohydrates: 30g | Protein: 8g | Fat: 34g | Saturated Fat: 6g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 20g | Cholesterol: 13mg | Sodium: 236mg | Potassium: 497mg | Fiber: 4g | Sugar: 17g | Vitamin A: 8286IU | Vitamin C: 71mg | Calcium: 186mg | Iron: 2mg