Kale and Feta Salad Recipe - Allrecipes.com
Kale and Feta Salad Recipe
  • READY IN 15 mins

Kale and Feta Salad

Recipe by  

"I've been making variations of this salad for years. I recently learned how to massage the kale and it makes a huge difference. I had a friend ask for my recipe and I realized I don't have one. This is my first attempt at writing a recipe, so please let me know how it works out! I like to change up the ingredients: sometimes a pear instead of an apple, cranberries instead of currants, Parmesan instead of feta, etc. Great as a side dish or by itself the next day for lunch!"

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Ingredients Edit and Save

Original recipe makes 8 servings Change Servings
  • PREP

    15 mins

    15 mins


  1. Massage kale with salt in a large mixing bowl for 2 minutes. Pour vinegar over the kale and toss to coat. Fold apple, feta cheese, currants, and pine nuts into the kale.
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Reviews More Reviews

Most Helpful Positive Review
Sep 02, 2012

I have been trying to incorporate more dark, leafy greens into my diet but have been fighting with kale's toughness and bitterness. I had no idea that a two minute salt massage could make such a HUGE difference. THANK YOU, THANK YOU, Leslie for this fabulous recipe and especially for the priceless tip tucked inside!

Most Helpful Critical Review
Jun 23, 2014

This was alright. Thanks for the tip of massaging salt on the kale to make it less course. I will be enjoying more kale in my salads this way.

Jun 03, 2013

Pretty delicious! I wasn't sure what "massaging" meant- so I just put a bunch in a large bowl and started kneading it lightly with my fingers. After about a minute it started to wilt and release a bit of its liquid. At 2 minutes it had decreased in volume by almost half and was looking tasty. I substituted walnuts for pine nuts and cranberries for currants based on what I had in my fridge. I also added a tablespoon of olive oil. Very versatile.

Aug 24, 2012

Thank you! I've always hated kale - too coarse-textured- but have eaten it because it's good for me. That massaging does the trick and the combination is very good.

Aug 26, 2012

This is delicious. Thanks for sharing the tip about massaging the kale. I have disliked eating kale for years because of its taste. I will like eating every week for years to come now. I could not find currants where I live, so I used strawberries. I am not sure about the difference in taste, as I have never had currants, but it is quite good. I also substituted walnuts for pine nuts.

Feb 04, 2014

I can see buying a lot more kale in my future! This was delicious! This was my first time preparing a raw kale dish. I use kale quite often in my raw juices, and I've had kale salad in restaurants, but I've always been a little hesitant to make it at home. Like everyone else has mentioned, the massaging makes a world of difference. DO NOT skip this step. This salad had a perfect balance of flavors….salty, nutty, sweet, and it's incredibly healthy. This would definitely impress dinner guests. A keeper for sure. It was eaten so fast I couldn't even get a picture. Thanks for the great recipe, Leslie!

Aug 11, 2012

Delicious! I will use a little less salt next time though. Thanks for sharing this easy, versatile, and healthy recipe!

Aug 04, 2014

We're growing so much kale this year we are trying 2 new recipes a week. This is our favorite. So easy and refreshing and healthy! You won't even miss the lack of dressing, as the salt massage and apple cider vinegar give it just enough flavor. Didn't have currants or pine nuts so substituted dried cranberries and chopped almonds instead. Still delicious! Still great on day 2...cider kept the apples from turning brown.


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  • Calories
  • 102 kcal
  • 5%
  • Carbohydrates
  • 12.4 g
  • 4%
  • Cholesterol
  • 9 mg
  • 3%
  • Fat
  • 4.8 g
  • 7%
  • Fiber
  • 2 g
  • 8%
  • Protein
  • 4.6 g
  • 9%
  • Sodium
  • 287 mg
  • 11%

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

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