Heart-Healthy Sweet Kale Salad
Bursting with vibrant color and nutrient-packed ingredients, the Heart-Healthy Sweet Kale Salad is your go-to recipe for a delicious and wholesome meal. Featuring a mix of nutrient-dense kale, baby spinach, shredded red cabbage, and sweet grated carrot, this salad is a powerhouse of vitamins, minerals, and antioxidants. Toasted almonds, dried cranberries, and sunflower seeds add delightful crunch and sweet-tart flair, while the tangy homemade dressing—made with extra-virgin olive oil, fresh lemon juice, balsamic vinegar, honey, and Dijon mustard—ties everything together with irresistible flavor. Perfect for meal prep or as a fresh side dish, this easy, no-cook recipe is ready in just 15 minutes. Packed with heart-healthy ingredients and natural sweetness, it's a must-try for anyone seeking a balanced, guilt-free treat.
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Recipe Information
Ingredients
- 6 cups kale (curly or lacinato)
- 2 cups baby spinach
- 1 cup red cabbage, shredded
- 1 carrot, grated
- 0.25 cup sliced almonds, toasted
- 0.25 cup dried cranberries (unsweetened, if possible)
- 2 tablespoons sunflower seeds, unsalted
- 3 tablespoons extra-virgin olive oil
- 1.5 tablespoons fresh lemon juice
- 1.5 tablespoons balsamic vinegar
- 1 teaspoon honey
- 0.5 teaspoon Dijon mustard
- 1 clove garlic, minced
- 0.25 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Wash the kale thoroughly under cold water and pat dry.
Remove the tough stems from the kale leaves and chop the leaves into bite-sized pieces.
In a large bowl, combine the chopped kale, baby spinach, shredded red cabbage, and grated carrot. Toss gently to mix.
Toast the sliced almonds in a dry skillet over medium heat for about 2-3 minutes, stirring frequently until golden and fragrant. Remove from heat and let cool.
Sprinkle the toasted almonds, dried cranberries, and sunflower seeds onto the greens mixture.
In a small bowl or jar, whisk together extra-virgin olive oil, lemon juice, balsamic vinegar, honey, Dijon mustard, minced garlic, salt, and black pepper to create the dressing.
Pour the dressing over the salad and toss gently to ensure the greens are evenly coated.
Let the salad sit for about 5 minutes to allow the flavors to meld.
Serve immediately or refrigerate for up to 2 hours before serving. Enjoy!
Nutrition Facts
Calories |
1098 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 70.3 g | 90% | |
| Saturated Fat | 8.3 g | 42% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 939 mg | 41% | |
| Total Carbohydrate | 109.4 g | 40% | |
| Dietary Fiber | 22.0 g | 79% | |
| Total Sugars | 47.8 g | ||
| Protein | 31.3 g | 63% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 850 mg | 65% | |
| Iron | 12.1 mg | 67% | |
| Potassium | 2950 mg | 63% | |
*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.
