Kale and Feta Salad


I've been making variations of this kale feta salad for years. I recently learned how to massage the kale, which makes a huge difference. I had a friend ask for my recipe, and I realized I didn't have one. This is my first attempt at writing a recipe, so please let me know how it works out! I like changing the ingredients: sometimes a pear instead of an apple, cranberries instead of currants, Parmesan instead of feta, etc. Great as a side dish or by itself the next day for lunch!

Prep Time:
15 mins
Total Time:
15 mins


  • 1 bunch kale, large stems discarded, leaves finely chopped

  • ½ teaspoon salt

  • 1 tablespoon apple cider vinegar

  • 1 apple, diced

  • cup feta cheese

  • ¼ cup currants

  • ¼ cup toasted pine nuts


  1. Massage kale with salt in a large mixing bowl for 2 minutes.

  2. Pour vinegar over kale and toss to coat. Fold apple, feta cheese, currants, and pine nuts into kale.

Nutrition Facts (per serving)

102 Calories
5g Fat
12g Carbs
5g Protein
Nutrition Facts
Servings Per Recipe 8
Calories 102
% Daily Value *
Total Fat 5g 6%
Saturated Fat 2g 10%
Cholesterol 9mg 3%
Sodium 287mg 12%
Total Carbohydrate 12g 5%
Dietary Fiber 2g 7%
Total Sugars 5g
Protein 5g
Vitamin C 68mg 342%
Calcium 134mg 10%
Iron 2mg 9%
Potassium 342mg 7%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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