Kale and Cranberry Salad

kale and cranberry salad
Dana Angelo White, MS, RD, ATC
Total Time 10 min
Prep 10 min, Cook 0 min
Yield 6 (1.5 cup) servings (207 cals)

Leafy green vegetables like kale are filled not only filled with vitamins, minerals, and fiber but also contain inflammation fighting phytochemicals that help protect cells.

One of the best things about using a hearty green like kale for a salad is that you can toss it with dressing ahead of time; it tastes better the longer it sits. Other ingredients like walnuts and cranberries add in doses of heart-healthy omega-3 fats and iron.

Ingredients

  • ¼ cup extra virgin olive oil
  • 2 tablespoons rice vinegar
  • 1 teaspoon Dijon mustard
  • 2 teaspoons honey
  • 1 clove garlic, minced
  • ¼ teaspoon kosher salt
  • freshly ground black pepper
  • 8 cups chopped kale
  • ¼ cup dried cranberries
  • ¼ cup chopped walnuts
  • ½ cup crumbled feta cheese

Preparation

  1. In a large bowl combine oil, vinegar, mustard, honey, and garlic.
  2. Season the salad with salt and pepper and whisk well.
  3. Add kale, dried cranberries, walnuts and feta to the same bowl and toss well to coat with the dressing.
  4. Serve immediately or store in the refrigerator for up to 6 hours.

Ingredient Variations and Substitutions

Any type of kale will work for this salad, but more tender varieties such as red Russian or lacinato are especially delicious.

Whichever type of kale you choose, there will be ample amounts of nutrients including fiber, potassium, iron, and vitamins A, C, and K.

Swap out feta cheese for another crumbly cheeses like goat cheese or queso fresco. Add beans, grilled chicken, steak, or shrimp for an even more satisfying meal.

Cooking and Serving Tips

Be sure to remove any large and tough stems from the kale leaves before chopping into bite-sized pieces. Making the dressing in the same bowl as the salad not only saves on clean up (less dishes) but also ensures that all the greens soak up every drop of the tasty dressing.

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