Heart-Healthy Crisp Kale and Iceberg Salad
Elevate your next meal with this Heart-Healthy Crisp Kale and Iceberg Salad, a vibrant medley of nutrient-packed greens and refreshing vegetables dressed with a zesty citrus vinaigrette. Featuring tender kale and crunchy iceberg lettuce paired with juicy cherry tomatoes, crisp cucumber, and the subtly sharp bite of red onion, this salad strikes the perfect balance between flavor and texture. The homemade dressing combines fresh lemon and orange juice, Dijon mustard, olive oil, and a touch of honey for a bright, tangy finish, while a sprinkling of walnuts adds a satisfying crunch and a dose of healthy fats. Optionally, creamy feta cheese can be added for an extra layer of indulgence. Ready in just 20 minutes, this wholesome, low-calorie recipe is ideal for lunch, dinner, or as a show-stopping side dish that’s as heart-healthy as it is delicious.
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Recipe Information
Ingredients
- 4 cups Kale leaves
- 3 cups Iceberg lettuce
- 1 cup Cherry tomatoes
- 1 medium Cucumber
- 0.5 small Red onion
- 3 tablespoons Olive oil
- 2 tablespoons Fresh lemon juice
- 2 tablespoons Fresh orange juice
- 1 teaspoon Dijon mustard
- 1 teaspoon Honey
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 0.5 cup Walnuts
- 0.5 cup Feta cheese (optional)
Instructions
Wash and dry the kale leaves thoroughly. Remove the tough stems and tear the leaves into bite-sized pieces.
Rinse and pat dry the iceberg lettuce. Chop it into bite-sized pieces similar in size to the kale.
Slice the cherry tomatoes in half. Peel the cucumber and slice it into thin rounds.
Thinly slice the red onion. If you prefer a milder flavor, soak the slices in cold water for a few minutes before draining.
In a large salad bowl, combine the kale, iceberg lettuce, cherry tomatoes, cucumber, and red onion.
In a small bowl, whisk together the olive oil, fresh lemon juice, fresh orange juice, Dijon mustard, honey, salt, and black pepper until well combined.
Drizzle the dressing over the salad and toss gently to combine, ensuring all the ingredients are evenly coated.
Roughly chop the walnuts and sprinkle them over the salad for a nutty crunch.
If using, add the feta cheese on top of the salad.
Serve immediately or refrigerate for up to 30 minutes before serving to allow flavors to meld. Enjoy your heart-healthy crisp kale and iceberg salad!
Nutrition Facts
Calories |
1386 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 111.3 g | 143% | |
| Saturated Fat | 28.7 g | 144% | |
| Polyunsaturated Fat | 32.4 g | ||
| Cholesterol | 107 mg | 36% | |
| Sodium | 2785 mg | 121% | |
| Total Carbohydrate | 72.8 g | 26% | |
| Dietary Fiber | 15.9 g | 57% | |
| Total Sugars | 28.5 g | ||
| Protein | 43.4 g | 87% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1170 mg | 90% | |
| Iron | 11.1 mg | 62% | |
| Potassium | 2791 mg | 59% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
