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–+ servings
Mediterranean kale salad with feta cheese apple avocado and pomegranate on white table.

Mediterranean Kale Salad

Prep Time: 15 minutes
Cook Time: 0 minutes
Total Time: 15 minutes
Servings: 4 people (as light main course)
Author: Nico Pallotta

  • 6 packed cups (230 g) kale stems removed and chopped (about 8 oz / 225 g)
  • ½ green apple chopped into bite-size pieces
  • 1 medium carrot grated
  • 1 avocado diced
  • 5 tablespoons (50 g) pomegranate seeds
  • ½ cup (40 g) red cabbage optional - thinly sliced
  • ½ cup (75 g) feta cheese crumbled
  • ½ lemon juiced
  • ¼ teaspoon salt

For the Dressing

  • 3 tablespoons extra virgin olive oil
  • 2 tablespoons lemon juice or red wine vinegar
  • 1 tablespoon Dijon mustard or yellow mustard
  • 1 tablespoon honey or maple syrup
  • 1 teaspoon dried oregano
  • ¼ teaspoon salt or more to taste + black pepper

  • Prep the Kale: Wash and dry the kale, remove the stems, and chop the leaves into small pieces (you'll need 6 packed cups kale). Add to a large bowl with the juice of ½ lemon and a ¼ teaspoon salt. Massage with your hands for 30 seconds to soften.
    Step 1 Massaged kale leaves with lemon and salt in large mixing bowl.
  • Add the Veggies: Mix in ½ green apple, 1 medium carrot, 1 avocado, 5 tablespoons pomegranate seeds, ½ cup red cabbage, and ½ cup feta cheese.
    Step 2 Adding apple carrot avocado cabbage and feta to massaged kale salad base.
  • Make the Dressing: In a small bowl, whisk 3 tablespoons extra virgin olive oil, 2 tablespoons lemon juice, 1 tablespoon Dijon mustard, 1 tablespoon honey, 1 teaspoon dried oregano, ¼ teaspoon salt, and pepper until smooth.
    Step 3 Whisking olive oil mustard honey vinegar and oregano in small bowl for the dressing.
  • Toss and Serve: Pour the dressing over the salad and toss well. Serve right away or let sit 5–10 minutes for extra flavor.
    Step 4 Tossing Mediterranean kale salad with feta apple avocado and homemade dressing before serving.
Substitutions
  • Tuscan Kale → Curly kale (massage first), baby kale, or spinach for a milder bite.
  • Green Apple → Pear, grapes, or oranges for a bright twist.
  • Carrot → Zucchini or bell pepper for color and sweetness.
  • Avocado → Edamame or chickpeas for a protein-rich kale chickpea salad.
  • Pomegranate Seeds → Dried cranberries, raisins, or fresh blueberries.
  • Red Cabbage → Radicchio or shaved Brussels sprouts.
  • Feta Cheese → Goat cheese, ricotta salata, or crumbled tofu with lemon for dairy-free kale salad with feta flavor.
  • Olive Oil → Avocado oil or walnut oil.
  • Red Wine Vinegar → Apple cider vinegar, white balsamic, or lemon juice.
  • Dijon Mustard → Yellow mustard, whole-grain mustard, or miso paste.
  • Honey → Maple syrup or agave syrup.
  • Oregano → Italian seasoning, thyme, or fresh basil.
 
Tips
  • Save time with pre-chopped kale: Buy pre-washed kale without stems for a faster, hassle-free salad prep.
  • Massage the kale well: Don’t skip this step. It softens the leaves, removes bitterness, and makes every bite more enjoyable.
  • Balance the flavors: If your apple is very tart, add a touch more honey or maple syrup to the dressing.
  • Make it ahead: Kale holds up better than most greens. Prep in the morning, then add avocado and feta right before serving.
  • Get creative with toppings: Swap pomegranate seeds for dried cranberries, blueberries, or raisins.
  • Use seasonal produce: Pears, persimmons, or roasted squash can replace apples in fall or winter.
  • Chill before serving: Let the salad rest in the fridge for 10–15 minutes to deepen flavor and keep it extra refreshing.
  • Serve as a full meal: Add chickpeas, grilled chicken, or lentils.
 
Storage
Store Mediterranean kale salad in an airtight container in the fridge for up to 2 days; freezing is not recommended.
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