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Kale Salad with Yogurt Dressing

Kale Salad with Yogurt Dressing

3 Ratings
3 Ratings
Recipe Image
Kale Salad with Yogurt Dressing
Makes: 4 Servings
Total Cost: $$$$
Preparation Time: 15 minutes

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!

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

  1. Wash hands with soap and water.
  2. Wash and dry kale. Remove stems and tear into bite-sized pieces.
  3. Season kale with salt, pepper, 1 tablespoon of olive oil, lemon juice, and lime juice.
  4. With your hands, massage kale until the leaves just start to wilt.
  5. Make the dressing - in a small bowl, add the salt and pepper to the yogurt.
  6. Add the lemon and lime zest and remaining 1 tablespoon of oil.
  7. Mix in cilantro and jalapeno pepper, if desired.
  8. With a spoon, mix massaged kale with yogurt dressing.
  9. Toss pumpkin seeds over salad.

Notes

Learn more about:

Source:

USDA Supplemental Nutrition Assistance Program (SNAP)

Nutrition Information

Serving Size: 1/4 of recipe
Nutrients Amount
Total Calories 304
Total Fat 22 g
Saturated Fat 3 g
Cholesterol 1 mg
Sodium 129 mg
Carbohydrates 17 g
Dietary Fiber 4 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 18 g
Vitamin D 0 mcg
Calcium 200 mg
Iron 4 mg
Potassium 714 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 304
Total Fat 22 g
Saturated Fat 3 g
Monounsaturated Fat 9 g
Polyunsaturated Fat 7 g
Linoleic Acid 6 g
α-Linolenic Acid 0.2 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 1 mg
Carbohydrates 17 g
Dietary Fiber 4 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 18 g
Minerals
Calcium 200 mg
Potassium 714 mg
Sodium 129 mg
Copper 1400 mcg
Iron 4 mg
Magnesium 198 mg
Phosphorus 461 mg
Selenium 5 mcg
Zinc 3 mg
Vitamins
Vitamin A 345 mcg RAE
Vitamin B6 0.3 mg
Vitamin B12 0.2 mg
Vitamin C 104 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 484 mcg
Folate 43 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.2 mg
Niacin 2 mg
Choline 26 mg

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Fruits 1/4 cups
Vegetables 1/2 cups
Protein Foods 2 ounces
Dairy 1/4 cups

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