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Best Mediterranean Kale Salad

Best Mediterranean Kale Salad for a Fresh, Flavorful Twist

Experience the Best Mediterranean Kale Salad, bursting with fresh flavors and healthy ingredients, perfect for a light meal.
Prep Time 30 minutes
Cook Time 5 minutes
Resting Time 30 minutes
Total Time 1 hour 5 minutes
Servings: 4 servings
Course: Salad
Cuisine: Mediterranean
Calories: 250

Ingredients
  

For the Salad
  • 1 bunch Kale the hearty base of the salad; it holds flavors beautifully.
  • 1 cup Cucumbers adds a refreshing crunch, perfect for balance.
  • 2 cups Tomatoes bring juiciness and a hint of sweetness; opt for ripe varieties for the best flavor.
  • 1 cup Olives lend a briny taste; swap for capers if you desire a different twist.
  • 1 cup Feta Cheese offers a creamy and tangy kick; omit for a vegan version or use plant-based feta.
For the Dressing
  • 2 tablespoons Tahini provides a creamy texture; Greek yogurt can be a fantastic substitute for richness.
  • 2 tablespoons Lemon Juice brightens up the flavors, adding zesty acidity.
  • 1 clove Garlic enhances the depth, infusing the dressing with warmth.
  • 1 teaspoon Mustard contributes a hint of spice, tying the dressing together.

Equipment

  • mixing bowl
  • Skillet
  • Whisk
  • small bowl

Method
 

Step-by-Step Instructions for Best Mediterranean Kale Salad
  1. Start by removing the tough stems from the kale leaves, then tear them into bite-sized pieces. Place the kale in a large mixing bowl, sprinkle with a pinch of salt, and massage the leaves for about 3 to 4 minutes until they become darker and softer.
  2. Next, add sliced cucumbers, diced ripe tomatoes, pitted olives, and crumbled feta cheese to the bowl with the massaged kale. Gently toss these vibrant ingredients together.
  3. In a small skillet, heat a teaspoon of olive oil over medium heat. Once heated, add a handful of sunflower seeds and toast them for about 4 to 5 minutes, stirring frequently.
  4. In a small bowl, whisk together tahini, olive oil, freshly squeezed lemon juice, minced garlic, mustard, and a pinch of salt until smooth.
  5. Pour the dressing over the kale salad, then gently toss all components until everything is thoroughly coated. Serve the salad immediately.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 15gProtein: 8gFat: 18gSaturated Fat: 5gPolyunsaturated Fat: 3gMonounsaturated Fat: 10gCholesterol: 20mgSodium: 500mgPotassium: 400mgFiber: 5gSugar: 2gVitamin A: 5000IUVitamin C: 60mgCalcium: 250mgIron: 3mg

Notes

For an extra layer of crunch, add toppings like sunflower seeds right before serving. Dress salad no more than 30 minutes before serving to maintain the kale’s crispness.

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