Kale, Feta, Tomato, and Mint Salad Recipe

Kale Salad.jpeg

Eat More Kale because Kale is:

  • low in calorie, high in fiber and has zero fat
  • high in iron
  • high in vitamin K
  • packed with antioxidants 
  • anti-inflammatory
  • lowers cholesterol
  • high in vitamin A
  • high in vitamin C
  • high in Calcium

Kale has sturdy leaves that make it an excellent choice for a hearty salad. In this Greek-inspired recipe, flat-leaf kale is cut into ribbons and massaged with olive oil and salt to soften it without having to cook it. Eat alone for a healthy lunch or a flavorful side dish with roasted chicken or grilled fish.

  • 2 bunches flat-leaf kale 
  • 1/3 cup olive oil
  • 1 teaspoon sea salt, plus more as needed
  • 2 medium garlic cloves, finely chopped
  • 2 tablespoons raw apple cider vinegar
  • 2 teaspoons Dijon mustard
  • 12 ounces red or yellow cherry tomatoes, halved
  • 6 ounces feta cheese, crumbled (about 1 1/2 cups)
  • 2 green onions, thinly sliced (white and light green parts only)
  • 1 tablespoons dried mint or 2 tablespoons sliced fresh mint leaves
  1. Wash and dry the kale. Cut out and discard the tough stems. Arrange the leaves into stacks, slice crosswise into 1/4-inch ribbons, and place in a large bowl. Add 2 teaspoons of the oil and 1/2 teaspoon of the salt and gently squeeze and toss the leaves with your hands until they’re coated with the oil and have softened slightly.
  2. Place garlic and 1/2 teaspoon salt on cutting board and crush together until a paste forms.  
  3. Transfer the garlic paste to a medium glass bowl, add vinegar and mustard, and whisk to combine. Slowly whisk in remaining oil until fully incorporated.
  4. Add the dressing to the bowl with the kale and toss to coat the leaves. Add the tomatoes, feta, scallions, and mint and toss to combine. Taste and season accordingly. Serve immediately.
  • Calories:  387
  • Fat:  31.32g
  • Saturated fat:  11.03g
  • Trans fat:  0.0g
  • Carbs:  17.03g
  • Fiber:  5.62g
  • Sugar:  7.34g
  • Protein:  14.01g