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Kale Salad

I love making meals that wow everyone. The flavor and nutrition in this kale salad set it apart from other 30-minute creations. —Gina Myers, Spokane, Washington
  • Total Time
    Prep/Total Time: 15 min.
  • Makes
    8 servings


  • 10 cups sliced kale (about 1 bunch)
  • 1 medium apple, thinly sliced
  • 3 tablespoons olive oil
  • 2 tablespoons lemon juice
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/4 cup crumbled feta cheese
  • 1/4 cup salted pumpkin seeds or pepitas


  • Place kale in a large bowl. With clean hands, massage kale until leaves become soft and darkened, 2-3 minutes; stir in apple.
  • In a small bowl, whisk oil, lemon juice, salt and pepper until blended. Drizzle over salad; toss to coat. Sprinkle with cheese and pumpkin seeds.
Nutrition Facts
1-1/4 cups: 113 calories, 9g fat (2g saturated fat), 2mg cholesterol, 381mg sodium, 6g carbohydrate (2g sugars, 1g fiber), 4g protein. Diabetic Exchanges: 2 fat, 1/2 starch.

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  • DeliciouslyResourceful_Gina
    Jan 3, 2018

    This was delicious. My husband doesn't like kale but liked this. Massaging the kale first gets rid of the bitter taste. I substituted walnuts and Parmesan based on what I had on hand. I agree it's too salty as is, but still a great recipe.

  • kimspacc
    Mar 9, 2017

    Colorful salad with a bit of a kick to it. I decreased the salt, as well.

  • Bcooks
    Sep 5, 2016

    I thought this was a little too salty for our taste. Next time I would cut back on the salt. But everything was a wonderful combination.

  • hkpepin
    Jan 2, 2016

    I make this recipe all the time, although generally without the apples and pepitas. I love it! Massaging the kale makes it much less tough and let's it soak in the oil better. I use kosher salt since it's a little coarser and really stands out. The perfect healthy, tangy, salty dish.

  • rhonda1
    Nov 6, 2015

    Very Delicious!!! I don't use pumpkin seeds because i never have them.

  • ShannonMLeger
    Jul 9, 2015

    Wonderful salad! Great way to use kale. Love the sweet crunchy apples with the kale and the feta adds a bit of saltiness to it. Can't go wrong with that sweet and salty combo.

  • millsapm
    Jun 14, 2015

    Been getting a lot of kale and this recipe is one of our favorite ways to use it as we usually have the ingredients on hand. When we don't have pumpkin seeds in hand another salty ingredient such as cashews or other nuts has worked fine.

  • chilipower
    Sep 20, 2014

    Just a quick question... what does massaging the kale do?

  • mcclelc
    Mar 19, 2014

    love the salad, but i used pumpkin seeds and next time i will try something else.

  • JeanieZStrong
    Feb 12, 2014

    Very nice touch. Massaging the Kale has a special effect.