Low Fat Kale and Spinach Salad
Brighten up your plate with this vibrant and nutrient-packed **Low Fat Kale and Spinach Salad**, a perfect choice for a light yet satisfying meal. This recipe combines the bold, earthy flavors of fresh kale and baby spinach with the refreshing crunch of cucumber, the sweetness of cherry tomatoes, and the sharp bite of red onion. A zesty homemade dressing made with heart-healthy olive oil, tangy lemon juice, and Dijon mustard adds just the right amount of zing without excess calories. Topped with crunchy sunflower seeds, this salad offers a delicious balance of textures and flavors while being a fantastic source of vitamins, fiber, and antioxidants. Ready in just 20 minutes, this easy, low-fat recipe is ideal for lunch, dinner, or as a colorful side dish. Whether you're prepping for a quick meal or serving a crowd, this wholesome salad is as good for your taste buds as it is for your health.
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Recipe Information
Ingredients
- 4 cups Fresh kale
- 4 cups Fresh baby spinach
- 1 cup Cherry tomatoes
- 1 medium Cucumber
- 0.25 cup Red onion
- 2 tablespoons Lemon juice
- 1 tablespoon Olive oil
- 1 teaspoon Dijon mustard
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 tablespoons Sunflower seeds
Instructions
Wash and thoroughly dry the kale and spinach. Remove the tough stems from the kale and chop the leaves into bite-sized pieces. Place both the kale and spinach in a large salad bowl.
Halve the cherry tomatoes and add them to the bowl.
Peel the cucumber and cut it into thin slices. Add the cucumber slices to the salad bowl.
Thinly slice the red onion and add a quarter cup to the salad.
In a small bowl, whisk together the lemon juice, olive oil, Dijon mustard, salt, and black pepper to make the dressing.
Pour the dressing over the kale and spinach mixture. Gently toss the salad until the greens are evenly coated with the dressing.
Sprinkle the sunflower seeds on top of the salad for a crunchy finish.
Serve immediately or cover and refrigerate the salad for up to 30 minutes to allow the flavors to meld. Enjoy this low-fat, healthy, and delicious salad!
Nutrition Facts
Calories |
434 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 26.2 g | 34% | |
| Saturated Fat | 3.5 g | 18% | |
| Polyunsaturated Fat | 7.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1517 mg | 66% | |
| Total Carbohydrate | 46.1 g | 17% | |
| Dietary Fiber | 14.5 g | 52% | |
| Total Sugars | 12.6 g | ||
| Protein | 16.8 g | 34% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 837 mg | 64% | |
| Iron | 8.5 mg | 47% | |
| Potassium | 2274 mg | 48% | |
*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.
