Mediterranean Kale Salad

Name: Mediterranean Kale Salad
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 4
Cuisine: Mediterranean
Ingredients: 1 tomato, diced; 2 thinly sliced roasted red peppers; 6 cups lightly packed, de-stemmed and finely chopped kale; 1 medium zucchini, diced; 1 cucumber, diced; 1 19 oz. can chickpeas, drained and well-rinsed; 3/4 cup pitted kalmata olives (about 40 olives or 10 per serving); 1 small white onion, diced; 3 cloves garlic, minced; 3 tbsp balsamic vinegar; 2 tbsp fresh lemon juice; 1 tbsp pure maple syrup; 1 tbsp extra virgin olive oil; 1 tsp dried rosemary; 2 tsp dried oregano; 2 tsp dried basil; 1 tsp garlic powder; 1 tsp sea salt; 1 tsp black pepper; optional: tofu feta

posted: 08/23/18 — updated: 08/15/22 by Deryn Macey

Jump To Recipe

Disclosure: This post may contain affiliate links.

This Mediterranean Kale Salad is full of flavour, easy to make, packed with nutrition and the leftovers hold up well thanks to the sturdy kale.

Vegan Mediterranean Kale Salad Recipe - Running on Real Food

The salad features homemade roasted red peppers, kalamata olives, cucumber, chickpeas, tomato, onion, zucchini and a simple, tangy Greek dressing. This recipe is naturally gluten-free, high in fibre, sugar-free and vegan.

It’s also easy to make in one bowl, works well for food prep, is filling enough for a main dish and provides much of your nutritional needs for the day.

Jump to Content hide

Kale Salads for Summer

Salad Health Benefits

More Recipes

Mediterranean Kale Salad

Kale Salads for Summer

Ever since the hot weather finally arrived and actually decided to stick around, I’ve been on a serious salad kick. I usually like adding hints of sweetness to salads, such as bits of mango, mandarins or raisins but I had a serious craving for olives yesterday so decided to incorporate them into a Greek-inspired kale salad.

This kale salad is perfect for Summer and can be ready in about 10 minutes, plus the time it takes to make the roasted red peppers. Chop, chop, chop, dice and mince, add in some spices and taadaa – a super healthy, flavourful and filling dish that can be enjoyed as a meal, side or snack.

Healthy Mediterranean Kale Salad - Running on Real Food

Healthy Mediterranean Kale Salad Recipe - Running on Real Food

Salad Health Benefits

There are so many good things in this salad. First of all, we’ve all heard of the wonders of the green, leafy beauty that is kale, and if you’ve been by my blog before, you know I use it a lot. What’s not to love about kale right!? It’s rich in antioxidants, vitamins and minerals and is one of the most nutrient-dense foods we can eat.

Then it’s the tomato, which is just about as packed with antioxidants as they come. Actually, I could go on and on about the nutritional benefits of this salad but I’ll just sum it up in saying it’s high in just about every vitamin, full of antioxidants and packs a boost of protein and fibre.

Make it a meal, make it a side, make it a little snack with a scoop of hummus.

Gluten-Free and Vegan Mediterranean Kale Salad Recipe - Running on Real Food

Salad Nutritional Details

One serving of this salad provides 235 calories with 42 grams of carbohydrates, 13 grams of protein, 11 grams of dietary fibre and 6 grams of fat. You’ll also be getting 16% of your daily calcium needs, 25% of your daily iron needs and more than your daily required amount of vitamin A and vitamin C. It’s also a good source of antioxidants, B vitamins, copper, magnesium, folate and vitamin K.

More Recipes