Kale Salad

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Most Helpful Positive Review

Aug 12, 2012

Simple salad with simple ingredients. I was looking specifically for a salad using kale for nutritional and preferrential reasons and this one fit nicely. Bite size pieces are certainly necessary with this type of lettuce because kale has so much substance. Flavor seemed mile to me but the ruffle of the leaves and the firmness of it all certainly created a salad that made you recognize this was roughage. I think this would be just as tasty served like a spinach salad with strawberries and almonds or a chinese chicken salad and just substituting the kale.

—DANEDREAMER

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Most Helpful Critical Review

Oct 11, 2012

This was ok, it was good way to use Kale, not sure I will make it again.

—arnandlor

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12 Ratings

Jul 07, 2012

I liked the simplicity of the ingredients; the flavor of the kale is not hidden, but nicely balanced with the rest. I added some toasted sesame seeds instead of sunflower seeds. I also found it a touch too salty, so next time, I would reduce the amount. Drizzled in a bit more olive oil at the end.

—xerxia

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Jun 07, 2012

I liked this salad quite well and am looking for recipes to use my newly grown curly leafed kale. Only a couple of changes. I used all extra virgin olive oil and agave nectar instead of sugar. I think some herbs like dill or basil might make it nicer.

—TX Shorty

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Aug 01, 2012

i give 5 stars to this recipe, because i pre-cooked the Kale to make it little soft.

—gonzalezlovetocook

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Dec 20, 2012

This recipe was super easy. I omitted the sugar. I also didn't have sunflower seeds on hand so I used toasted sliced almonds. Very tasty!

—ashbonics

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Aug 13, 2012

Great way to eat Kale. Blanched kale then tossed it in dressing, sunflower seeds and cranberries and put it in the fridge all day (could even go overnight) then at the last minute added tomatoes and some chopped basil. Nice balance of sweet and sour.

—colby

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Jan 12, 2013

This was great - different from the usual for sure! I used fresh lemon juice and a little extra sugar, added pumpkin seeds along with the sunflower seeds and my husband had two helpings of it. We both loved it! Thanks for the recipe.

—Cammi

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Nutrition

Calories
182 kcal
9%

Carbohydrates
29.1 g
9%

Cholesterol
0 mg
0%

Fat
7.8 g
12%

Fiber
3.7 g
15%

Protein
4.2 g
8%

Sodium
342 mg
14%

* Percent Daily Values are based on a 2,000 calorie diet.

Nutritional Information

Kale Salad

Serving Size: 1/4 of a recipe
Servings Per Recipe: 4
Amount Per Serving
** Calories: 182
** Calories from Fat: 70

% Daily Value *
** Total Fat 7.8g 12 %
** Saturated Fat 0.8g 4 %
** Cholesterol 0mg 0 %
** Sodium 342mg 14 %
** Potassium 648mg 18 %
** Total Carbohydrates 29.1g 9 %
** Dietary Fiber 3.7g 15 %
** Protein 4.2g 8 %
** Sugars 12.7g
** Vitamin A 352 %
** Vitamin C 257 %
** Calcium 20 %
** Iron 21 %
** Thiamin 16 %
** Niacin 17 %
** Vitamin B6 22 %
** Magnesium 16 %
** Folate 24 %

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.