The Real Food Dietitians · by Jessica Beacom★ 4.7
Massaged Kale Salad
NUTRITION · PER SERVING15M COOK
CAL 11%·PRO 10%
CARBS 20G34% OF CAL
5G FIBER2G OTHER13G TOTAL SUGAR
FAT 16G62% OF CAL
2G SAT14G UNSAT
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
Massaged kale salad with crunchy vegetables, seeds, dried fruit, and feta in a light vinaigrette. Hearty and nutritious, ready in 15 minutes.
mainsaladdairy freegluten freeveganvegetarian
View the full recipe on The Real Food Dietitians →We index the facts; the cooking instructions live with the creator.
Nutrition & ingredients
Ingredients
serves 4- 1 large bunch curly green or red kale, washed and patted dry, tough stems removed (about 5 cups)
- ¼ tsp. salt
- 1 medium apple, thinly sliced
- 2 stalks celery, thinly sliced
- 1 medium carrot, peeled and julienned or cut into ribbons with a vegetable peeler
- 1 cup shredded Brussels sprouts (may substitute with an additional 2 cups kale)
- ¼ cup raisins or dried cranberries
- 3 Tbsp. roasted pumpkin seeds
- 2 Tbsp. roasted sunflower seeds
- 3 Tbsp. olive oil
- 2 Tbsp. apple cider vinegar
- Black pepper to taste
- Optional – 1/3 cup feta, goat or parmesan cheese (omit for vegan, dairy-free & Whole30)
At a glance
PER SERVING · TIME 15M
CAL 11%·PRO 10%
CARBS 20G34% OF CAL
5G FIBER2G OTHER13G TOTAL SUGAR
FAT 16G62% OF CAL
2G SAT14G UNSAT
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
Complete estimate · 100% of estimated mass resolved
All countable ingredients resolved. Figures are per serving.
- Prep
- 15m
- Sodium
- 213mg
- Total sugar
- 13g
Added sugar is not shown when one or more ingredients lack reliable added-sugar evidence.
Nutrition estimated from ingredients, per serving.
Vitamins & minerals
- Potassium
- 475mg
- Calcium
- 136mg
- Iron
- 2mg
Estimated from ingredients; USDA coverage varies by food.
- PREP
- 15M
- SODIUM
- 213MG
- ESTIMATE
- COMPLETE
Nutrition estimated from ingredients, per serving. 100% of estimated mass resolved.