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Chopped Kale Salad

It's easy to embrace your veggies with this colorful chopped kale salad! Loaded with flavor and texture and tossed in the most amazing lemon dressing, it's sure to brighten up your plate and your day!

Prep Time
20 mins
Total Time
20 mins
Servings: 6 servings
Calories: 139 kcal
Course: Salad
Cuisine: American , Vegetarian

Ingredients

  • 4 cups chopped curly kale
  • ½ tsp olive oil
  • ⅛ tsp salt
  • 1 cup chopped fresh baby spinach
  • 1 cup chopped red cabbage
  • ½ cup shredded carrots
  • 1 red bell pepper
  • ¼ cup lightly salted pumpkin seeds (pepitas) plus extra to taste
  • crumbled Feta cheese (optional topping) skip for vegan/paleo
LEMON DRESSING
  • ¼ cup extra virgin olive oil or avocado oil
  • 2 TBSP fresh squeezed lemon juice
  • 1-2 TBSP red wine vinegar (adjust to make more or less zippy)
  • 1 clove garlic (smashed/peeled/minced)
  • ½ tsp dried oregano leaves
  • ¼ tsp salt
  • ⅛ tsp ground black pepper
  • 1 tsp sweetener of choice (honey, agave, sugar, etc...) - totally optional!

Instructions

    Cup of Yum
  1. First make the dressing. Combine ingredients above in a lidded mason jar, seal, and shake well. Dip a kale leaf in the dressing and adjust sweetener, salt, and pepper to taste. You can make this dressing as sweet or tart as your heart desires! I like mine a bit tart and even add a little lemon zest to the dressing. To reduce tartness, simply add a little extra sweetness, to taste.
  2. Clean and dry kale leaves and remove from stem. Finely chop. Drizzle with 1/2 tsp olive oil and a pinch of salt. Massage using fingers until leaves begin to darken and tenderize. This makes it taste great and gives the kale a silky texture!
  3. Chop remaining veggies. The finer the veggies are chopped the easier it will be to get a little bit of everyting in each bite. Love it so!
  4. In a large bowl combine massaged kale, spinach, cabbage, carrots, pumpkin seeds, scallions. Feel free to add extras of your favorites.
  5. Shake (sealed/lidded) dressing once more and pour about 1/2 of the dressing over the salad. Toss to coat and add additional dressing, to taste. Top with optional crumbled feta. Enjoy!

Notes

  • Broccoli makes a delicious addition to this salad if you have some handy!
  • Need less servings? Feel free to halve the recipe to yield 3 side salads.
  • Skipping the optional feta will make this salad both vegan and paleo. Skip or use a compliant sweetener for the dressing and it'll also be low-carb and keto friendly.Do both and you've got yourself some whole 30 approved vegetarian eats. Woot!
  • Nutrition Facts below are an estimate gathered using an online recipe nutrition calculator. Values below calculated for both dressing and salad but do not include optional extras. Add approx. 25 calories per TBSP of feta added. Adjust as needed based on sweetener of choice and extras added and enjoy!

Nutrition Information

Calories 139kcal (7%) Carbohydrates 8g (3%) Protein 3g (6%) Fat 11g (17%) Saturated Fat 2g (10%) Sodium 179mg (7%) Potassium 381mg (11%) Fiber 1g (4%) Sugar 2g (4%) Vitamin A 7500IU (150%) Vitamin C 92mg (102%) Calcium 82mg (8%) Iron 1mg (6%)

Nutrition Facts

Serving: 6servings

Amount Per Serving

Calories 139

% Daily Value*

Calories 139kcal 7%
Carbohydrates 8g 3%
Protein 3g 6%
Fat 11g 17%
Saturated Fat 2g 10%
Sodium 179mg 7%
Potassium 381mg 8%
Fiber 1g 4%
Sugar 2g 4%
Vitamin A 7500IU 150%
Vitamin C 92mg 102%
Calcium 82mg 8%
Iron 1mg 6%

* Percent Daily Values are based on a 2,000 calorie diet.