Shredded Kale, Tomatoes, Feta, and Mint Salad

Vegetarian
Gluten Free
Health score
53%
Shredded Kale, Tomatoes, Feta, and Mint Salad
40 min.
4
371kcal

Suggestions


Looking for a vibrant and refreshing salad that’s not only delicious but also packed with nutrients? Look no further than this Shredded Kale, Tomatoes, Feta, and Mint Salad! Perfect for any occasion, this dish is a delightful blend of flavors and textures that will tantalize your taste buds and leave you feeling satisfied.

Kale, known for its impressive health benefits, serves as the star of this salad. Its hearty leaves are complemented by the juicy burst of cherry tomatoes, the creamy tang of feta cheese, and the aromatic freshness of mint. Together, these ingredients create a colorful and appetizing dish that is as pleasing to the eye as it is to the palate.

This salad is not only vegetarian and gluten-free, making it suitable for a variety of dietary preferences, but it also boasts a health score of 53, ensuring you’re making a nutritious choice. With a preparation time of just 40 minutes, it’s an ideal option for a quick lunch, a side dish for dinner, or even a light main course.

Whether you’re hosting a gathering or simply looking to elevate your meal prep, this Shredded Kale Salad is sure to impress. So grab your ingredients, and let’s get started on creating a dish that’s bursting with flavor and health benefits!

Ingredients

  • tablespoons apple cider vinegar 
  • teaspoons dijon mustard 
  • 1.5 cups feta cheese crumbled
  • pound flat parsley ( 2 bunches)
  • tablespoons mint leaves fresh thinly sliced
  • medium garlic clove finely chopped
  • teaspoon kosher salt as needed plus more
  • 0.3 cup olive oil 
  • medium spring onion light white green thinly sliced ( and parts only)
  • 12 ounces and/or cherry tomatoes red yellow halved

Equipment

  • bowl
  • knife
  • whisk
  • cutting board

Directions

  1. Wash and dry the kale.
  2. Cut out and discard the tough stems. Arrange the leaves into stacks, slice crosswise into 1/4-inch ribbons, and place in a large bowl.
  3. Add 2 teaspoons of the oil and 1/2 teaspoon of the salt and gently squeeze and toss the leaves with your hands until they’re coated with the oil and have softened slightly.
  4. Place the garlic and remaining 1/2 teaspoon of salt on a cutting board and drag the side of a chef’s knife across them at a 15-degree angle until a smooth paste forms.
  5. Transfer the garlic paste to a medium, nonreactive bowl, add the vinegar and mustard, and whisk to combine. While whisking continuously, add the remaining oil in a slow, steady stream until fully incorporated.
  6. Add the dressing to the bowl with the kale and toss to coat the leaves.
  7. Add the tomatoes, feta, scallions, and mint and toss to combine. Taste and season with salt as needed.
  8. Serve immediately.

Nutrition Facts

Calories371kcal
Protein13.06%
Fat72.96%
Carbs13.98%

Properties

Glycemic Index
48.25
Glycemic Load
1.98
Inflammation Score
-10
Nutrition Score
32.894347688426%

Flavonoids

Eriodictyol
0.77mg
Hesperetin
0.25mg
Apigenin
244.48mg
Luteolin
1.57mg
Kaempferol
1.83mg
Myricetin
16.85mg
Quercetin
1.32mg

Nutrients percent of daily need

Calories:371.25kcal
18.56%
Fat:31.34g
48.22%
Saturated Fat:10.16g
63.51%
Carbohydrates:13.52g
4.51%
Net Carbohydrates:8.65g
3.14%
Sugar:1.22g
1.35%
Cholesterol:50.06mg
16.69%
Sodium:1336.15mg
58.09%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.62g
25.24%
Vitamin K:1887.17µg
1797.3%
Vitamin A:9972.92IU
199.46%
Vitamin C:161.16mg
195.34%
Folate:223.75µg
55.94%
Calcium:459.99mg
46%
Iron:8.24mg
45.76%
Vitamin B2:0.64mg
37.75%
Phosphorus:296.15mg
29.61%
Potassium:932.99mg
26.66%
Vitamin E:3.59mg
23.97%
Zinc:3.17mg
21.11%
Vitamin B6:0.42mg
20.82%
Magnesium:83.06mg
20.76%
Manganese:0.4mg
19.82%
Fiber:4.87g
19.49%
Vitamin B12:0.95µg
15.84%
Vitamin B3:3.15mg
15.76%
Vitamin B1:0.23mg
15.53%
Copper:0.29mg
14.73%
Selenium:10.01µg
14.3%
Vitamin B5:1.12mg
11.22%
Vitamin D:0.22µg
1.5%
Source:Chow