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Kale Salad Recipe

Kale Salad Recipe

I love making meals that wow everyone. The flavor and nutrition in this kale dish set it apart from other 30-minute creations. —Gina Myers, Spokane, Washington
TOTAL TIME: Prep/Total Time: 15 min. YIELD:8 servings


  • 10 cups sliced kale (about 1 bunch)
  • 1 medium apple, thinly sliced
  • 3 tablespoons olive oil
  • 2 tablespoons lemon juice
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/4 cup crumbled feta cheese
  • 1/4 cup salted pumpkin seeds or pepitas


  • 1. Place kale in a large bowl. With clean hands, massage kale until leaves become soft and darkened, about 2-3 minutes; stir in apple.
  • 2. In a small bowl, whisk oil, lemon juice, salt and pepper until blended. Drizzle over salad; toss to coat. Sprinkle with cheese and pumpkin seeds. Yield: 8 servings.

Nutritional Facts

1-1/4 cups: 113 calories, 9g fat (2g saturated fat), 2mg cholesterol, 381mg sodium, 6g carbohydrate (2g sugars, 1g fiber), 4g protein. Diabetic Exchanges: 2 fat, 1/2 starch.

Reviews for Kale Salad

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kimspacc User ID: 1340117 263277
Reviewed Mar. 9, 2017

"Colorful salad with a bit of a kick to it. I decreased the salt, as well."

Bcooks User ID: 5204614 253736
Reviewed Sep. 5, 2016

"I thought this was a little too salty for our taste. Next time I would cut back on the salt. But everything was a wonderful combination."

hkpepin User ID: 3030797 240852
Reviewed Jan. 2, 2016

"I make this recipe all the time, although generally without the apples and pepitas. I love it! Massaging the kale makes it much less tough and let's it soak in the oil better. I use kosher salt since it's a little coarser and really stands out. The perfect healthy, tangy, salty dish."

rhonda1 User ID: 1537009 236797
Reviewed Nov. 6, 2015

"Very Delicious!!! I don't use pumpkin seeds because i never have them."

ShannonMLeger User ID: 4216848 229249
Reviewed Jul. 9, 2015

"Wonderful salad! Great way to use kale. Love the sweet crunchy apples with the kale and the feta adds a bit of saltiness to it. Can't go wrong with that sweet and salty combo."

millsapm User ID: 1794642 227922
Reviewed Jun. 14, 2015

"Been getting a lot of kale and this recipe is one of our favorite ways to use it as we usually have the ingredients on hand. When we don't have pumpkin seeds in hand another salty ingredient such as cashews or other nuts has worked fine."

chilipower User ID: 6100887 136281
Reviewed Sep. 20, 2014

"Just a quick question... what does massaging the kale do?"

mcclelc User ID: 6780209 194319
Reviewed Mar. 19, 2014

"love the salad, but i used pumpkin seeds and next time i will try something else."

JeanieZStrong User ID: 7668780 150967
Reviewed Feb. 12, 2014

"Very nice touch. Massaging the Kale has a special effect."

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