Heart-Healthy Kale and Spinach Salad
Elevate your healthy eating game with this vibrant and nutrient-packed Heart-Healthy Kale and Spinach Salad, a perfect recipe for balanced living. Featuring a luscious mix of fresh kale and baby spinach, this salad is loaded with crisp cherry tomatoes, hydrating cucumber slices, sweet red bell pepper strips, creamy avocado, and a hint of zing from thinly sliced red onion. Crunchy toasted almonds add texture, while a zesty homemade dressing made with lemon juice, olive oil, Dijon mustard, and honey ties the flavors together beautifully. Ready in just 20 minutes with no cooking required, this salad is as convenient as it is nourishing. Perfect as a light main course or a wholesome side, it's a go-to option for heart-healthy meals or plant-powered nutrition.
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Recipe Information
Ingredients
- 2 cups Fresh kale leaves
- 2 cups Fresh baby spinach
- 1 cup Cherry tomatoes
- 1 medium Cucumber
- 1 medium Red bell pepper
- 1 large Avocado
- 0.5 medium Red onion
- 0.25 cup Raw almonds
- 2 tablespoons Lemon juice
- 2 tablespoons Olive oil
- 1 teaspoon Dijon mustard
- 1 teaspoon Honey
- 0.5 teaspoon Salt
- 0.25 teaspoon Ground black pepper
Instructions
Begin by preparing the kale. De-stem the kale leaves and chop them into bite-sized pieces.
Rinse the kale thoroughly under cold water. Place it in a large mixing bowl.
Next, add the fresh baby spinach to the bowl with the kale.
Slice the cherry tomatoes in half and add them to the salad bowl.
Peel the cucumber, and then slice it into thin rounds. Add these to the salad.
Chop the red bell pepper into small strips and add it to the mix.
Cut the avocado in half, remove the pit, and dice the flesh into cubes before adding it to the mixture.
Thinly slice the red onion and add it to the salad.
Lightly toast the raw almonds in a dry pan over medium heat for about 5 minutes, stirring frequently until they are golden brown and aromatic. Allow them to cool slightly, then add to the salad.
In a small bowl, whisk together the lemon juice, olive oil, Dijon mustard, honey, salt, and ground black pepper to create the dressing.
Drizzle the dressing over the salad and toss gently to combine all the ingredients.
Let the salad sit for a few minutes to allow the flavors to meld before serving.
Nutrition Facts
Calories |
1077 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 79.6 g | 102% | |
| Saturated Fat | 10.6 g | 53% | |
| Polyunsaturated Fat | 10.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1478 mg | 64% | |
| Total Carbohydrate | 84.5 g | 31% | |
| Dietary Fiber | 35.8 g | 128% | |
| Total Sugars | 25.7 g | ||
| Protein | 29.0 g | 58% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 640 mg | 49% | |
| Iron | 9.9 mg | 55% | |
| Potassium | 3802 mg | 81% | |
*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.
