Mediterranean Diet Zesty Kale Salad with Citrus Vinaigrette
Bright, refreshing, and packed with bold Mediterranean flavors, this Zesty Kale Salad with Citrus Vinaigrette is the ultimate healthy and satisfying dish. Featuring nutrient-rich kale, juicy cherry tomatoes, crisp cucumbers, tangy red onions, and briny kalamata olives, this salad is a colorful celebration of fresh ingredients. Topped with creamy feta cheese and paired with a homemade citrus vinaigrette bursting with fresh lemon and orange juices, Dijon mustard, honey, and garlic, every bite delivers a perfect balance of zest and savory goodness. Simple yet sophisticated, it’s ready in just 20 minutes and perfect for meal prep, light lunches, or side dishes that complement grilled proteins. Tailored to the Mediterranean diet, this vibrant salad combines wholesome ingredients with mouthwatering flavors, making it a must-try for health-conscious food lovers.
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Recipe Information
Ingredients
- 6 cups (chopped, stems removed) kale
- 1 cup (halved) cherry tomatoes
- 1 medium (sliced into half moons) cucumber
- 0.5 small (thinly sliced) red onion
- 0.5 cup (pitted and halved) kalamata olives
- 0.5 cup (crumbled) feta cheese
- 0.25 cup extra virgin olive oil
- 3 tablespoons fresh lemon juice
- 2 tablespoons fresh orange juice
- 1 tablespoon white wine vinegar
- 1 teaspoon Dijon mustard
- 1 teaspoon honey
- 1 clove (minced) garlic
- 0.5 teaspoon sea salt
- 0.25 teaspoon black pepper
Instructions
Wash and dry the kale thoroughly. Remove the tough stems and roughly chop the leaves into bite-sized pieces.
Place the chopped kale in a large salad bowl. Using your hands, massage the kale for 2-3 minutes to soften it and reduce its bitterness.
Add the cherry tomatoes, cucumber slices, red onion, and kalamata olives to the salad bowl. Set aside.
In a small mixing bowl, whisk together the olive oil, lemon juice, orange juice, white wine vinegar, Dijon mustard, honey, minced garlic, sea salt, and black pepper until well combined.
Taste the citrus vinaigrette and adjust the seasoning or sweetness, if preferred.
Pour the citrus vinaigrette over the salad and toss everything together to coat the vegetables evenly.
Sprinkle the crumbled feta cheese on top just before serving.
Serve immediately and enjoy!
Nutrition Facts
Calories |
1186 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 106.2 g | 136% | |
| Saturated Fat | 22.1 g | 110% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 67 mg | 22% | |
| Sodium | 3654 mg | 159% | |
| Total Carbohydrate | 48.3 g | 18% | |
| Dietary Fiber | 17.8 g | 64% | |
| Total Sugars | 20.1 g | ||
| Protein | 18.9 g | 38% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 941 mg | 72% | |
| Iron | 8.1 mg | 45% | |
| Potassium | 1431 mg | 30% | |
*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.
