Mediterranean Diet Crisp Kale and Iceberg Salad
Bright, fresh, and bursting with vibrant Mediterranean flavors, this Crisp Kale and Iceberg Salad is a nutrient-packed dish that perfectly complements the Mediterranean diet. A refreshing mix of crisp kale leaves and crunchy iceberg lettuce is paired with juicy cherry tomatoes, cool cucumber slices, and tangy red onion for a base full of texture. Salty black olives and creamy feta cheese add bold flavor, while a zesty homemade vinaigrette made with extra virgin olive oil, lemon juice, red wine vinegar, and oregano ties it all together. Ready in just 20 minutes and perfect for four servings, this salad is ideal as a healthy main or a flavorful side dish. Whether you're embracing Mediterranean cuisine or simply looking for a delicious and wholesome option, this salad is sure to become a fast favorite!
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Recipe Information
Ingredients
- 4 cups kale leaves
- 2 cups iceberg lettuce
- 1 cup cherry tomatoes
- 1 medium cucumber
- 0.5 small red onion
- 0.5 cup feta cheese
- 0.25 cup black olives
- 0.25 cup extra virgin olive oil
- 2 tablespoons lemon juice
- 1 tablespoon red wine vinegar
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Wash the kale leaves thoroughly under cold water. Remove the thick stems and tear the leaves into bite-sized pieces. Place them into a large salad bowl.
Cut the iceberg lettuce into bite-sized pieces, similar to the kale, and add it to the bowl.
Slice the cherry tomatoes in half and add them to the bowl.
Peel the cucumber, if desired, and slice it thinly. Add to the salad bowl.
Thinly slice half of a small red onion and add to the mixture.
Sprinkle the feta cheese over the salad.
Add the black olives to the salad.
In a small bowl, whisk together the extra virgin olive oil, lemon juice, red wine vinegar, dried oregano, salt, and black pepper to make the vinaigrette.
Pour the vinaigrette over the salad and toss gently to combine all ingredients well.
Serve immediately to enjoy the crisp textures and vibrant Mediterranean flavors.
Nutrition Facts
Calories |
962 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 79.2 g | 102% | |
| Saturated Fat | 19.3 g | 97% | |
| Polyunsaturated Fat | 0.7 g | ||
| Cholesterol | 67 mg | 22% | |
| Sodium | 2414 mg | 105% | |
| Total Carbohydrate | 54.4 g | 20% | |
| Dietary Fiber | 11.7 g | 42% | |
| Total Sugars | 15.2 g | ||
| Protein | 27.3 g | 55% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 909 mg | 70% | |
| Iron | 10.9 mg | 61% | |
| Potassium | 2354 mg | 50% | |
*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.
