5 from 6 votes
Feta Kale Salad with Cranberries and Pecans
This Feta Kale Salad with Cranberries and Pecans is an easy cool-weather salad that you can make and vary over and over as a side salad for your Thanksgiving turkey or any roast meat. Or add hard-boiled eggs or a can of beans, and you have a main course kale salad.
Prep Time
20 mins
Cook Time
5 mins
Total Time
25 mins
Servings:
4
Calories:
187 kcal
Course:
Salad
Cuisine:
International
Ingredients
Orange vinaigrette
- 1 tablespoon extra virgin olive oil
- 1 tablespoon orange juice
- 1 tablespoon white wine vinegar or champagne vinegar
- ¼ teaspoon Dijon mustard
- ¼ teaspoon salt
- ¼ teaspoon black pepper ground
Feta kale salad with cranberries
- 1 bunch kale about 8 to 10 large leaves
- ½ cup pecans coarsely chopped, toasted
- ⅓ cup dried cranberries
- ¼ cup feta cheese crumbled
Instructions
- Make the dressing for the kale salad by combining the olive oil, orange juice, vinegar, mustard, salt and pepper in a clean glass jar and shake to emulsify.
- Wash the kale and trim the kale leaves from the stems. Slice the kale into thin strips and put them in a medium-sized bowl.
- Toss the kale with enough salad dressing to coat. Then, using clean hands, massage the kale by squeezing and kneading it for a minute or two until it starts to soften. Let rest for 30 to 60 minutes if possible.
- Add the kale to a large salad bowl or distribute it into individual bowls. Top with the chopped pecans, cranberries, and feta, with any remaining orange vinaigrette on the side.
Cup of Yum
Notes
- This recipe makes about four side servings of feta kale salad or two main course salads if you add a protein like roast chicken, boiled eggs, or beans.
- Lacinto kale (also known as dinosaur kale or Tuscan kale) is more tender than other varietals and is best for kale salads.
- The easiest way to chop kale is to trim the thick stems, roll the kale into a log, and slice crosswise into thin strips. Please see the text and photo in the main post for additional information.
- The easiest way to toast pecans is to cook them in a 350 to 400 degree oven for about five minutes until they smell, well, nutty. You can also toast nuts on the stovetop.
- The resting time for the kale is optional to help it continue to soften.
Nutrition Information
Calories
187kcal
(9%)
Carbohydrates
12g
(4%)
Protein
3g
(6%)
Fat
15g
(23%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
3g
(18%)
Monounsaturated Fat
8g
(40%)
Cholesterol
8mg
(3%)
Sodium
274mg
(11%)
Potassium
187mg
(4%)
Fiber
3g
(12%)
Sugar
8g
(16%)
Vitamin A
3303IU
(66%)
Vitamin C
33mg
(37%)
Calcium
140mg
(14%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4 Serving
Amount Per Serving
Calories 187
% Daily Value*
| Calories | 187kcal | 9% |
| Carbohydrates | 12g | 4% |
| Protein | 3g | 6% |
| Fat | 15g | 23% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 8g | 40% |
| Cholesterol | 8mg | 3% |
| Sodium | 274mg | 11% |
| Potassium | 187mg | 4% |
| Fiber | 3g | 12% |
| Sugar | 8g | 16% |
| Vitamin A | 3303IU | 66% |
| Vitamin C | 33mg | 37% |
| Calcium | 140mg | 14% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.