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Kale Salad


  • Author: Christine
  • Total Time: 15 min.

Ingredients

Scale

For the Salad:

  • 6 cups kale, chopped (stems removed)
  • 1 cup cherry tomatoes, halved
  • 1/2 cup cucumber, diced
  • 1/2 cup bell pepper, diced (any color)
  • 1/4 cup red onion, thinly sliced
  • 1/2 cup feta cheese, crumbled (optional)
  • 1/4 cup walnuts or pecans, chopped (optional)

For the Dressing:

  • 1/4 cup olive oil
  • 2 tablespoons lemon juice (freshly squeezed)
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon honey or maple syrup (for vegan option)
  • Salt and pepper to taste

Instructions

Prepare the Kale

  1. Wash the Kale: Rinse the kale leaves under cold water to remove any dirt or grit.
  2. Chop the Kale: Remove the tough stems and chop the leaves into bite-sized pieces.
  3. Massage the Kale: Place the chopped kale in a large bowl. Drizzle with a pinch of salt and massage the leaves with your hands for 1-2 minutes to soften them.

Prepare the Veggies

  1. Slice the Vegetables: Halve the cherry tomatoes, dice the cucumber and bell pepper, and thinly slice the red onion.
  2. Combine in a Bowl: Add the tomatoes, cucumber, bell pepper, and red onion to the bowl with the kale.

Make the Dressing

  1. Whisk the Dressing: In a small bowl, whisk together the olive oil, lemon juice, apple cider vinegar, honey (or maple syrup), salt, and pepper until well combined.

Assemble the Salad

  1. Dress the Salad: Pour the dressing over the salad and toss everything together until the kale and veggies are evenly coated.
  2. Add Toppings: Sprinkle crumbled feta cheese and chopped nuts over the top, if desired.
  • Prep Time: 15 min.

Nutrition

  • Serving Size: 4-6 servings
  • Calories: 180 kcal
  • Fat: 10g
  • Carbohydrates: 16g
  • Fiber: 3g
  • Protein: 4g