Chopped Kale Salad
User Reviews
5
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Prep Time
20 mins
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Total Time
20 mins
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Servings
6 servings
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Calories
139 kcal
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Course
Salad
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Cuisine
American, Vegetarian
Chopped Kale Salad
Description
Chopped Kale Salad combines curly kale leaves that are tenderized by massaging with olive oil and salt, alongside crisp vegetables such as spinach, red cabbage, carrot, and red bell pepper. Pumpkin seeds contribute crunch and a toasted note, while an optional sprinkle of crumbled feta cheese can balance textures with a creamy, salty touch.
The lemon dressing, made with fresh lemon juice, red wine vinegar, garlic, dried oregano, and a touch of sweetener, coats the salad with zesty, herbaceous flavor. The dressing is balanced so it can be adjusted to taste, allowing you to control the acidity or sweetness.
This salad is well suited as a side dish in a variety of meals. Chopping ingredients finely helps mix flavors evenly, and massaging the kale reduces its toughness, creating a silkier texture. The salad can accommodate dietary preferences by omitting the feta or choosing sweeteners accordingly.
Broccoli can be added for extra texture and nutrition, and leftovers will keep well if stored properly. Halving the recipe provides fewer servings when desired.
Ingredients
- 4 cups curly kale chopped
- ½ tsp olive oil
- ⅛ tsp salt
- 1 cup spinach fresh baby, chopped
- 1 cup red cabbage chopped
- ½ cup carrot shredded
- 1 red bell pepper
- ¼ cup pumpkin seeds pepitas) plus extra to taste, lightly salted
- feta cheese optional topping) skip for vegan/paleo, crumbled
LEMON DRESSING
- ¼ cup extra virgin olive oil or avocado oil
- 2 TBSP lemon juice fresh squeezed
- 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 black pepper ground
- 1 tsp sweetener honey, agave, sugar, etc...) - totally optional!, of choice
Instructions
- 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.
- 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!
- 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!
- In a large bowl combine massaged kale, spinach, cabbage, carrots, pumpkin seeds, scallions. Feel free to add extras of your favorites.
- 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 can be included for added texture and flavor.
- The recipe can be halved to yield three side servings.
- Omit feta to make the salad vegan and paleo friendly.
- Choose compliant sweeteners to make the dressing low-carb or keto friendly.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6servings
Amount Per Serving
Calories 139 kcal
% 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.
User Reviews
Overall Rating
5
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