0 from 6 votes
Kale Salad Recipe (with Honey Dijon Vinaigrette)
Simple ingredients and simple instructions (including how to massage kale) make this Kale Salad Recipe an absolute keeper!
Prep Time
10 mins
Total Time
10 mins
Servings: 9 cups
Calories: 191 kcal
Course:
Salad
Cuisine:
American
Ingredients
Kale Salad:
- 8 ounces curly kale This will be ½ of a 1 lb bag of chopped kale or 5 cups chopped and packed kale
- ½ teaspoons sea salt
- ½ cup red onion diced
- ½ cup dried cranberries
- ½ cup purple cabbage chopped
- 1 avocado diced
- 1 medium pear chopped with skin on (I like Bartlett pears)
- ½ cup pecans chopped
- ½ cup feta cheese
Honey Dijon Vinaigrette:
- ¼ cup extra virgin olive oil
- 1 ½ tablespoon red or white wine vinegar
- 1 tablespoon Dijon mustard
- 1 ½ teaspoon honey
- salt to taste
Instructions
- Remove stem from kale and chop into bite sized pieces and place in a large salad bowl.
- Add in salt and massage the kale with your hands until it starts to turn a darker green. This will make the kale more tender and easier to eat. Don’t massage it like bread dough, it’s more like you are taking handfuls of kale and scrunching it in your hands. You want to do this for about 1-2 minutes or until it turns a dark green. You should see a noticeable difference in texture between the massaged kale and the untouched kale.
- Add in the rest of the ingredients to the kale salad.
- Whisk together dressing ingredients and pour over salad ingredients.
- Toss salad to combine salad and dressing.
- Enjoy right away or let it marinade in the salad dressing for 20-30 minutes before serving for best flavor. Enjoy!
Cup of Yum
Notes
- I prefer a firmer pear in this salad so that it has a nice crunch and holds its shape while it’s being tossed with the other ingredients
Nutrition Information
Serving
1cup
Calories
191kcal
(10%)
Carbohydrates
14g
(5%)
Protein
2g
(4%)
Fat
15g
(23%)
Saturated Fat
3g
(15%)
Cholesterol
7mg
(2%)
Sodium
245mg
(10%)
Potassium
184mg
(5%)
Fiber
3g
(12%)
Sugar
9g
(18%)
Vitamin A
123IU
(2%)
Vitamin C
7mg
(8%)
Calcium
54mg
(5%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 9cups
Amount Per Serving
Calories 191
% Daily Value*
| Serving | 1cup | |
| Calories | 191kcal | 10% |
| Carbohydrates | 14g | 5% |
| Protein | 2g | 4% |
| Fat | 15g | 23% |
| Saturated Fat | 3g | 15% |
| Cholesterol | 7mg | 2% |
| Sodium | 245mg | 10% |
| Potassium | 184mg | 4% |
| Fiber | 3g | 12% |
| Sugar | 9g | 18% |
| Vitamin A | 123IU | 2% |
| Vitamin C | 7mg | 8% |
| Calcium | 54mg | 5% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.