Servings
Font
Back
Chopped Kale Salad
5 from 36 votes

Chopped Kale Salad

This chopped kale salad blends finely chopped kale that’s massaged with olive oil and salt with fresh spinach, red cabbage, shredded carrot, and red bell pepper. Pumpkin seeds add a crunchy bite, while a bright lemon-based dressing with garlic and oregano gives a tart, herbaceous finish. Optional feta adds a creamy tang for those who desire it. The salad offers a variety of textures and fresh flavors in a nutrient-rich dish.

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

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

    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 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

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%)

Nutrition Facts

Serving: 6 servings

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.