Mediterranean Kale Salad


Kale-haters, this salad is for you! Sturdy kale leaves prepared with a mixture of tangy, yet sweet dressing, loaded with in-season veggies, fruit, and feta. Everything but the kitchen sink is in this fall-inspired Mediterranean kale salad. This recipe comes to us from Chelsey of C it Nutritionally.

Serves 2

For the salad:

  • 1/2 pound kale, veins removed, chopped
  • 1/2 large bell pepper, thinly sliced
  • 1/2 cup cucumbers, chopped
  • 1/2 cup grape tomatoes, halved
  • 1 large pear, chopped
  • 1/4 cup pomegranate seeds
  • 1 cup edamame, shelled
  • 1 avocado, thinly sliced
  • 1 medium sweet potato or yam, roasted with rosemary
  • 1/4 cup feta cheese

For the dressing:

  • 1/4 cup good quality olive oil
  • 2 tablespoons red wine vinegar
  • 1 teaspoon balsamic vinegar
  • 1 teaspoon honey mustard (or mix 1 teaspoon mustard with 1/2 teaspoon honey)
  • 1 teaspoon oregano
  • 1/8 teaspoon freshly ground black pepper

Place kale in a large salad bowl. Be sure to massage the kale and remove tough stems and veins.

Add all other salad ingredients to the bowl. Set aside.

In a small bowl, combine dressing ingredients. Whisk well until ingredients are completely emulsified and no distinction between oil and vinegar remains.

Dress salad, using only half of the dressing at first, tossing gently. Allow salad to sit, dressed, for at least 10 minutes. Taste and add more dressing if needed.

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Nutrition Information

Mediterranean Kale Salad

Servings per Recipe: 2

Amount per Serving

Calories:  634

Calories from Fat:  339

Total Fat:  37g

Saturated Fat:  7g

Cholesterol:  5mg

Sodium:  282mg

Potassium:  1724mg

Carbohydrates:  61g

Dietary Fiber:  18g

Protein:  20g

Sugars:  22g

Vitamin A:  396%

Vitamin C:  384%

Calcium:  26%

Iron:  51%

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