Low Fat Spinach and Kale Salad
Bright, fresh, and bursting with nutrients, this Low Fat Spinach and Kale Salad is the perfect guilt-free dish packed with flavor and crunch. Featuring tender baby spinach, hearty kale, sweet cherry tomatoes, crisp cucumber, and a rainbow of veggies, this salad is as delicious as it is healthy. Tossed in a zippy homemade lemon-Dijon vinaigrette with a hint of sweetness, this recipe is naturally low in fat and can easily be made vegan-friendly with a maple syrup option. Ready in just 15 minutes, it's an effortless way to enjoy a nutrient-dense, vibrant salad that works wonderfully as a light meal or refreshing appetizer. Perfect for those seeking wholesome, plant-based recipes that don’t skimp on taste!
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Recipe Information
Ingredients
- 4 cups fresh baby spinach
- 2 cups fresh kale
- 1 cup cherry tomatoes
- 1 medium cucumber
- 1 large carrot
- 0.25 cup red onion
- 3 tablespoons lemon juice
- 1 teaspoon olive oil
- 1 teaspoon Dijon mustard
- 1 teaspoon honey (or maple syrup for vegan option)
- 1 clove garlic
- 0.25 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Wash the baby spinach and kale thoroughly under cold water. Pat dry using a clean kitchen towel or salad spinner.
Remove the stems from the kale and tear the leaves into bite-sized pieces. Add to a large salad bowl along with the spinach.
Cut the cherry tomatoes in half and slice the cucumber and carrot into thin rounds. Finely slice the red onion. Add all the vegetables to the salad bowl.
To prepare the vinaigrette, mince the garlic clove and combine it with the lemon juice, olive oil, Dijon mustard, and honey (or maple syrup) in a small bowl. Whisk until the ingredients are well emulsified.
Season the vinaigrette with salt and black pepper to taste. Adjust the sweetness or tanginess according to your preference.
Drizzle the vinaigrette over the salad and toss gently to coat all the ingredients evenly.
Serve the salad immediately as a refreshing appetizer or as a light meal.
Nutrition Facts
Calories |
337 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.8 g | 22% | |
| Saturated Fat | 2.5 g | 12% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 898 mg | 39% | |
| Total Carbohydrate | 45.5 g | 17% | |
| Dietary Fiber | 11.3 g | 40% | |
| Total Sugars | 19.7 g | ||
| Protein | 10.3 g | 21% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 512 mg | 39% | |
| Iron | 6.0 mg | 33% | |
| Potassium | 1856 mg | 39% | |
*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.
