Kale Salad with Cranberry, Walnut, & Feta

Ingredients

Salad

• 6 cups chopped kale

• ½ cup dried cranberries

• ½ cup walnuts, coarsely chopped

• ½ cup feta cheese, crumbled

Dressing

• 2 tbsp. lemon juice

• lemon zest from one lemon

• ¼ cup olive oil

• ¼ cup apple cider vinegar

• 1 tbsp. honey

• ¼ tsp. sea salt

• ¼ tsp. freshly ground pepper

Directions

1. Start by slicing (or ripping by hand) the kale from the woody stalk in the middle of the kale leaf.

2. Next, rinse the kale in a colander or sieve. Use a salad spinner to remove the excess moisture or pat it with a paper towel. 

3. Use a cutting board and roll up the kale lengthwise and chop it into smaller pieces. I like to cut them about ¼-inch to ½-inch wide.

4. Place the kale in a large mixing bowl. Next, massage the kale. Yes - a quick 30 second kale massage is the secret to softening up the kale's texture.

5. Drizzle 1 to 2 tsp. of olive oil over the kale and gently massage it by hand. You will feel it quickly start to soften up.

6. Add in the dried cranberries, walnuts, grated lemon rind, walnuts and crumbled feta cheese. Don't stir yet.

7. Using a mason jar, place the olive oil, lemon juice, apple cider vinegar, honey, salt and pepper. Put the lid on and shake it vigorously for one minute. The dressing will emulsify into a delicious dressing ready to be poured onto the salad.

8. Pour the dressing onto the salad and toss the salad until the dressing is coating most of the leaves and other ingredients.  

Nutrition

Serving Size: 1 small salad | Calories: 192 | Sugar: 10.4 g | Sodium: 175.4 mg | Fat: 15.3 g | Saturated Fat: 3.1 g | Trans Fat: 0 g | Carbohydrates: 13.4 g | Fiber: 1.6 g | Protein: 3 g | Cholesterol: 9.1 mg

Ines Beltran

Family & Consumer Sciences Agent UGA Gwinnett Extension Office