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Kale Salad

Prep Time
Total Time

9 servings, about 1 cup each

Add kale to the menu with our Healthy Living Kale Salad! This Kale Salad with fresh cilantro and spicy vinaigrette is ready to enjoy in just 15 minutes.

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What You Need

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Make It

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  • Combine all ingredients in large bowl except dressing.
  • Drizzle with dressing just before serving; toss lightly.

Special Equipment Needed


To cut down on the prep time, purchase ready-to-use cut-up vegetables from the salad bar of your grocery store to use to quickly assemble salads or side dishes.

Chopping Parsley or Cilantro

When chopping parsley or cilantro, chop both the leaves and tender portion at the tops of the stems. Both are tender and full of flavor. Because the base of the stems are tougher, they should be discarded.

How to Remove the Stem from a Bell Pepper

Insert small sharp knife into stem end of bell pepper. Cut completely around stem. Remove stem. This method will work for any type of bell pepper: green, red, yellow, orange or purple.


  • 9 servings, about 1 cup each

Healthy Living

  • Good source of fiber
  • Low fat
  • Good source of vitamin A or C
  • Generally Nutritious
  • Low sodium
  • Diabetes Center

Diabetes Center

  • Carb Choices: 1/2 Carb Choice

Diet Exchange

  • 2 Vegetable
  • 1/2 Fat

Nutrition Bonus

This delicious, yet simple, low-fat, low-sodium salad is packed with nutrition. Not only is the dark green kale high in both vitamins A and C, but the combination of vegetables also makes it a good source of fiber.

Nutritional Information

Serving Size 9 servings, about 1 cup each
Calories 70
Total fat 2.5g
Saturated fat 0g
Cholesterol 0mg
Sodium 135mg
Carbohydrate 10g
Dietary fiber 3g
Sugars 5g
Protein 3g
% Daily Value
Vitamin A 160 %DV
Vitamin C 150 %DV
Calcium 10 %DV
Iron 6 %DV

* Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only. Please note that nutrition details may vary based on methods of preparation, origin and freshness of ingredients used.

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