Mediterranean Diet Kale and Spinach Salad
Brighten up your table with this vibrant Mediterranean Diet Kale and Spinach Salad, a nutrient-packed dish bursting with fresh, wholesome flavors. This quick and easy recipe combines tender massaged kale, crisp spinach, juicy cherry tomatoes, crunchy cucumbers, and tangy red onions, all tossed with briny kalamata olives and rich crumbled feta cheese. Drizzled with a zesty homemade dressing of extra virgin olive oil, lemon juice, and oregano, this salad captures the essence of Mediterranean cuisine in every bite. Perfect as a light lunch, a healthy side dish, or a make-ahead meal, this salad is ready in just 20 minutes and brims with antioxidant-rich greens and heart-healthy ingredients. Indulge in a deliciously satisfying taste of the Mediterranean diet today!
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Recipe Information
Ingredients
- 4 cups kale
- 4 cups spinach
- 1 cup cherry tomatoes
- 1 cucumber
- 0.25 cup red onion
- 0.5 cup kalamata olives, pitted
- 0.5 cup feta cheese, crumbled
- 0.25 cup extra virgin olive oil
- 2 tablespoons lemon juice
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Wash and dry the kale and spinach leaves. Remove the stems from the kale and slice the leaves into thin strips.
Place the kale in a large salad bowl. Add one tablespoon of olive oil and a pinch of salt and massage the kale leaves for about 2-3 minutes until they become tender.
Add the spinach leaves to the bowl with the massaged kale.
Slice the cherry tomatoes in half and add them to the bowl.
Peel and slice the cucumber into thin half-moons and add to the salad.
Thinly slice the red onion and add to the salad along with the pitted kalamata olives.
In a small bowl, whisk together the remaining olive oil, lemon juice, dried oregano, salt, and black pepper to create the dressing.
Pour the dressing over the salad and gently toss everything together until the ingredients are well coated.
Sprinkle the crumbled feta cheese over the top of the salad.
Serve immediately or refrigerate for up to 2 hours before serving to let the flavors meld together.
Nutrition Facts
Calories |
1103 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 100.5 g | 129% | |
| Saturated Fat | 27.5 g | 138% | |
| Polyunsaturated Fat | 0.9 g | ||
| Cholesterol | 100 mg | 33% | |
| Sodium | 4509 mg | 196% | |
| Total Carbohydrate | 37.4 g | 14% | |
| Dietary Fiber | 13.4 g | 48% | |
| Total Sugars | 12.1 g | ||
| Protein | 27.1 g | 54% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1027 mg | 79% | |
| Iron | 7.6 mg | 42% | |
| Potassium | 1768 mg | 38% | |
*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.
