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


  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.
Kitchen-Friendly View
  • PREP 15 mins
  • READY IN 15 mins

Reviews More Reviews

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!

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.


25 Ratings

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 11, 2012

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

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!

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.

Sep 28, 2013

Makes raw kale enjoyable. Yup, the kale massaging made the greens a bit more tender and flavorful. I added a quarter cup of thinly sliced purple cabbage and the same of grated carrots. The rest I kept the same.

Apr 07, 2013

I have to agree with some of the other posts! I would never have thought that kale served this way would be edible. I too have found it stiff and difficult to deal with. It really is the massaging that does it and I never would have believed it. I used cashews and some other nuts I had and it still came out looking and tasting great. Considering how healthful kale is and how good this recipe is, I'll be making this many times in the future.


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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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