• prep: 30 min
  • cook: 0 hr
  • total: 30 min
Print Save
  • servings:
  • Summary

    A simple, 30-minute kale salad with sweet and tart fruits, pickled red onions, and a simple red wine vinaigrette! Crunchy, filling, fresh, and the perfect healthy light lunch or side salad.

    Ingredients

    • 1/4 red onion ((thinly sliced))
    • 1/3 cup red wine vinegar
    • 1 Tbsp sugar
    • 2 Tbsp water
    • 1 large bundle lacinto kale ((1 large bundle yields ~4 cups // chopped))
    • 1 grapfruit or orange ((segmented // reserve any juice))
    • 1 tart apple ((cored and chopped))
    • 1/4 cup pomegranate arils or dried cranberries ((I used a mix of both))
    • 3 Tbsp red wine vinegar
    • 1 Tbsp dijon mustard
    • pinch sea salt + black pepper
    • 1/2 Tbsp sweetener of choice ((such as maple syrup or honey if not vegan))
    • 1/3 cup olive oil ((plus more for massaging kale))
    • 2 Tbsp orange juice ((optional // to brighten the flavor))
    • Berries in spring and summer
    • Cooked quinoa
    • Hempseeds, roasted nuts, or sunflower seeds ((for extra protein))

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 239 % Daily Value *
    • Total Fat: 18 g 27.53%
    • Saturated Fat: 2 g 12.4%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 95 mg 3.97%
    • Calcium: 5 mg 0.48%
    • Potassium: 18 mg 0.5%
    • Magnesium: 0 mg 0%
    • Iron: 0 mg 1.22%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 18 g %
    • Dietary Fiber: 0 g 1%
    • Sugar: 17 g
    • Protein: 0 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 2 g
    • Vitamin A 0.75%
    • Vitamin C 4.74%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat4
    • Exchange - Fruit1
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch0
    • Exchange - Vegetables0
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq

    OTHER RECIPES YOU MAY LIKE