Low Fat Zesty Kale Salad with Citrus Vinaigrette
Bright, fresh, and packed with flavor, this Low Fat Zesty Kale Salad with Citrus Vinaigrette is a healthy delight that’s perfect for any meal. Vibrant ingredients like nutrient-rich kale, crisp radishes, crunchy sunflower seeds, and colorful bell peppers come together in a medley of textures and tastes, all complemented by a zingy homemade citrus vinaigrette featuring orange, lemon, and Dijon mustard. The technique of massaging the kale with the dressing transforms its texture, making it tender and flavorful. Ready in just 20 minutes, this salad is an ideal option for health-conscious eaters seeking a low-fat, nutrient-packed recipe that doesn’t skimp on flavor. Serve it as a light lunch, a colorful side dish, or prepare ahead to let the flavors meld overnight.
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Recipe Information
Ingredients
- 6 cups kale
- 1 large orange
- 1 medium lemon
- 1 tablespoon extra virgin olive oil
- 1 teaspoon honey
- 1 teaspoon Dijon mustard
- 1 small, minced garlic clove
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 medium red bell pepper
- 1 large carrot
- 4 small radishes
- 0.25 cup fresh parsley
- 2 tablespoons sunflower seeds
Instructions
Wash and thoroughly dry the kale. Remove the thick stems and tear or chop the kale into bite-sized pieces. Place the kale into a large salad bowl.
In a small bowl, zest and juice the orange and lemon. You should have about 1/4 cup of citrus juice combined. Whisk together the citrus juice, zest, olive oil, honey, Dijon mustard, minced garlic, salt, and black pepper to create the vinaigrette.
Pour half of the citrus vinaigrette over the kale. Using clean hands, massage the kale for 2–3 minutes until it becomes tender and slightly darker in color.
Julienne the red bell pepper and carrot. Thinly slice the radishes. Add the bell pepper, carrot, radishes, and chopped parsley to the kale.
Drizzle the remaining vinaigrette over the salad and toss gently to combine.
Sprinkle the sunflower seeds over the top for added crunch.
Serve immediately or refrigerate for up to 1 day for the flavors to meld. Enjoy your low-fat zesty kale salad!
Nutrition Facts
Calories |
505 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 27.3 g | 35% | |
| Saturated Fat | 3.4 g | 17% | |
| Polyunsaturated Fat | 7.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1829 mg | 80% | |
| Total Carbohydrate | 59.3 g | 22% | |
| Dietary Fiber | 19.2 g | 69% | |
| Total Sugars | 32.6 g | ||
| Protein | 12.7 g | 25% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 542 mg | 42% | |
| Iron | 5.7 mg | 32% | |
| Potassium | 1678 mg | 36% | |
*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.
