Mediterranean Kale Salad
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.
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.
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.
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.
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.
- Hummus Bowls
- Tuscan Kale Salad with Avocado
- Mediterranean Stuffed Peppers
- Mediterranean Orzo Salad
- Mediterranean Quinoa Bowls
- Quinoa Kale Salad with Roasted Vegetables
This delicious kale salad features Mediterranean favourites like roasted red peppers, olives, tomato and cucumber. Try it topped with tofu feta to take it to the next level!
- 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
- Place everything into a large bowl and mix well.
- Serve right away. Leftovers can be stored in the fridge up to 3 days.
Find detailed instructions on how to make roasted red peppers here.
Keywords: Mediterranean kale salad, healthy kale salad