Kale Salad

Kale Salad
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Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 1,394.5
  • Total Fat: 73.5 g
  • Cholesterol: 100.1 mg
  • Sodium: 2,811.8 mg
  • Total Carbs: 148.5 g
  • Dietary Fiber: 31.8 g
  • Protein: 50.2 g

View full nutritional breakdown of Kale Salad calories by ingredient
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yummy and crunchy yummy and crunchy
Number of Servings: 1


    2 bunches curly kale
    1 very large (2 small) cloves garlic
    3 tbsp extra virgin olive oil
    1 fat lemon (juice of whole; 1 tsp lemon zest)
    1 large can (28 oz) chickpeas
    100 g (~2/3 cup) feta cheese *
    salt, to taste


Strip the leaves from the kale and discard the tough stems. I find that the fastest way to do this is just to grasp the stalk firmly in a fist and pull upward, stripping it; the leaves will naturally separate from the stem.

Wash the kale leaves thoroughly to remove all grit and grime from the leaves. Spin dry to remove any excess moisture and then roughly chop into smallish bite sized pieces.

Grate or press the garlic (mash if you prefer) and add one teaspoon of lemon zest. Squeeze in the juice of the full lemon (there should be about 3 tablespoons of juice) and add the olive oil. Season generously with salt and whisk to combine the dressing.

A quick note here on the word “generously”: I mean it. Kale loves salt. Kale craves salt. Kale cries out for salt in it’s sleep. Chickpeas echo the sentiment. Don’t believe that the slight smattering of feta in here will be enough to adjust for under-seasoning the kale, because it won’t. Be brave, because I speak from unfortunate experience when I say that a light hand with the salt will give you a salad that’s, well, kinda ho-hum and boring. Seasoned correctly, it is almost suspiciously delicious.

Drizzle the dressing over the kale and start to massage it into the leaves.

Unlike a delicate mesclun mix that you barely want to toss lest it bruises, kale likes a firm touch. Rub the dressing into the leaves brusquely and thoroughly. Watch the kale go from dusty looking and coarse to glossy and supple. It will also lose about 50% of the volume. This is the kale right after drizzling the dressing….

Rinse and drain the can of chickpeas. Crumble the feta, and mix the chickpeas and feta into the kale salad

The beauty of this salad is that it is both delicious and robust. You can serve it immediately or let the salad marinate in your fridge for up to 3 days. It can be eaten cold or at room temperature and you won’t need to worry about a pool of dressing in the bottom of the bowl.

Because it can be made in advance and holds up so well, this salad is perfect for an outdoor BBQ or potluck with friends. I’m not exaggerating when I say that I make it all the time.

Raw kale and it actually tastes good. Who would’ve thought?

Serving Size: makes 4 1 cup servings

Number of Servings: 1

Recipe submitted by SparkPeople user JUSTYDENNIS.

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  • The calories on this are a joke, right?? - 4/17/18

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