Name: Kale and Cranberry Green Salad
Prep time: 10 min
Total time: 10 min
Ingredients: ¼ cup extra virgin olive oil; 2 tablespoons rice vinegar; 1 teaspoon Dijon mustard; 2 teaspoons honey; 1 clove garlic, minced; ¼ teaspoon kosher salt; freshly ground black pepper; 8 cups chopped kale; ¼ cup dried cranberries; ¼ cup chopped walnuts; ½ cup crumbled feta cheese

Kale and Cranberry Green Salad

Dana Angelo White, MS, RD, ATC

Updated on September 20, 2019

(15 ratings)

Total Time: 10 min

Prep Time: 10 min

Cook Time: 0 min

Servings: 6 (1 ½ cup each)

Nutrition Highlights (per serving)

207 calories

15g fat

15g carbs

6g protein

Show Nutrition Label

Nutrition Facts
Servings: 6 (1 ½ cup each)
Amount per serving
Calories	207
% Daily Value*
Total Fat 15g	19%
Saturated Fat 3g	15%
Cholesterol 11mg	4%
Sodium 256mg	11%
Total Carbohydrate 15g	5%
Dietary Fiber 2g	7%
Total Sugars 6g
Includes 4g Added Sugars	8%
Protein 6g
Vitamin D 0mcg	0%
Calcium 203mg	16%
Iron 2mg	11%
Potassium 476mg	10%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Leafy green vegetables like kale are filled not only filled with vitamins, minerals, and fiber but also contain inflammation fighting phytochemicals that help protect cells.

One of the best things about using a hearty green like kale for a salad is that you can toss it with dressing ahead of time; it tastes better the longer it sits. Other ingredients like walnuts and cranberries add in doses of heart-healthy omega-3 fats and iron.

Ingredients

¼ cup extra virgin olive oil
2 tablespoons rice vinegar
1 teaspoon Dijon mustard
2 teaspoons honey
1 clove garlic, minced
¼ teaspoon kosher salt
freshly ground black pepper
8 cups chopped kale
¼ cup dried cranberries
¼ cup chopped walnuts
½ cup crumbled feta cheese

Preparation

In a large bowl combine oil, vinegar, mustard, honey, and garlic.
Season the salad with salt and pepper and whisk well.
Add kale, dried cranberries, walnuts and feta to the same bowl and toss well to coat with the dressing.
Serve immediately or store in the refrigerator for up to 6 hours.

Ingredient Variations and Substitutions

Any type of kale will work for this salad, but more tender varieties such as red Russian or lacinato are especially delicious. Whichever type of kale you choose, there will be ample amounts of nutrients including fiber, potassium, iron, and vitamins A, C, and K.

Swap out feta cheese for another crumbly cheeses like goat cheese or queso fresco. Add beans, grilled chicken, steak, or shrimp for an even more satisfying meal.

Cooking and Serving Tips

Be sure to remove any large and tough stems from the kale leaves before chopping into bite-sized pieces. Making the dressing in the same bowl as the salad not only saves on clean up (less dishes) but also ensures that all the greens soak up every drop of the tasty dressing.