Kale and Cranberry Green Salad

kale and cranberry salad
Dana Angelo White, MS, RD, ATC

Nutrition Highlights (per serving)

Calories 207
Fat 15g
Carbs 15g
Protein 6g
View All
Total Time 10 min
Prep 10 min, Cook 0 min
Servings 6 (1 ½ cup each)

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.

Nutrition Facts
Servings: 6 (1 ½ cup each)
Amount per serving  
Calories 207
% Daily Value*
Total Fat 15g 19%
Saturated Fat 3g 15%
Cholesterol 11mg 4%
Sodium 256mg 11%
Total Carbohydrate 15g 5%
Dietary Fiber 2g 7%
Total Sugars 6g  
Includes 4g Added Sugars 8%
Protein 6g  
Vitamin D 0mcg 0%
Calcium 203mg 16%
Iron 2mg 11%
Potassium 476mg 10%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

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