Kale Salad with Yogurt Dressing
This recipe redefines what a kale salad can be. By massaging the kale first, you break down the fibers leaving the greens tender and delicious!
- Yield
- 4 Servings
- Serving size
- 1/4 of recipe
- Rating
- 3.67 of 5 (3 ratings)
Food groups
- Dairy: 1/4 cups
- Fruit: 1/4 cups
- Protein Foods: 1 1/2 ounces
- Vegetables: 3/4 cups
Ingredients
- 4 cups kale (1 bunch)
- 2 tablespoons olive oil (or oil of your choice, divided)
- 1 lemon (zested and juiced - save zest for dressing)
- 1 lime (zested and juiced - save zest for dressing)
- Dressing
- 1 cup Greek yogurt (plain, fat-free)
- salt and pepper (optional, to taste)
- 1/2 cup pumpkin seeds, toasted (pepitas)
- 1/2 cup cilantro (chopped or torn, stems included)
- 1 jalapeño chile pepper (seeds removed and diced, optional)
Directions
- Wash hands with soap and water.
- Wash and dry kale.
- Remove stems and tear into bite-sized pieces.
- Season kale with salt, pepper, 1 tablespoon of olive oil, lemon juice, and lime juice.
- With your hands, massage kale until the leaves just start to wilt.
- Make the dressing - in a small bowl, add the salt and pepper to the yogurt.
- Add the lemon and lime zest and remaining 1 tablespoon of oil.
- Mix in cilantro and jalapeno pepper, if desired.
- With a spoon, mix massaged kale with yogurt dressing.
- Toss pumpkin seeds over salad.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 223.27 |
| Total Fat | 16.44 g |
| Saturated Fat | 2.73 g |
| Monounsaturated Fat | 8 g |
| Polyunsaturated Fat | 4 g |
| Linoleic Acid | 4 g |
| α-Linolenic Acid | 0.2 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 3.06 mg |
| Carbohydrates | 9.53 g |
| Dietary Fiber | 3.23 g |
| Total Sugars | 3.31 g |
| Added Sugars included | 0 g |
| Protein | 12.74 g |
| Calcium | 152 mg |
| Potassium | 374 mg |
| Sodium | 123.1 mg |
| Copper | 0 mg |
| Iron | 2 mg |
| Magnesium | 116 mg |
| Phosphorus | 314 mg |
| Selenium | 8 mg |
| Zinc | 2 mg |
| Vitamin A | 70 mcg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.4 mcg |
| Vitamin C | 42 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 2 mg |
| Vitamin K | 107 mcg |
| Folate | 35 mcg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.3 mg |
| Niacin | 1 mg |
| Choline | 23 mg |
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Source
Recipe by: USDA Supplemental Nutrition Assistance Program (SNAP)
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/kale-salad-yogurt-dressing. Federal works are public domain in the United States.
This edition: preserved and enhanced by MyPlate.food — cleaned and completed data, structured nutrition and food-group amounts, images remastered from the USDA originals, and translations into Spanish, French, Korean, and German. The original USDA recipe is public domain; this enhanced edition is free to cite and reuse with credit to MyPlate.food. Custom licensing: myplate.food/partners.