Heart-Healthy Crisp Kale and Iceberg Salad

Elevate your salad game with this Heart-Healthy Crisp Kale and Iceberg Salad, a deliciously refreshing combination of nutrient-packed greens and vibrant veggies. Perfectly balanced with tender kale and crunchy iceberg lettuce, this salad features juicy cherry tomatoes, cool cucumber slices, and sweet red onion for a medley of textures and flavors. A light citrus vinaigrette, made with olive oil, fresh lemon and orange juice, Dijon mustard, and a touch of honey, ties everything together with a zesty-sweet kick. Topped with heart-healthy walnuts for a satisfying crunch and optional creamy feta cheese, this salad is as wholesome as it is flavorful. Ready in just 20 minutes, it’s an easy, nutritious choice for lunch, dinner, or a crowd-pleasing side dish.

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:0 mins

Total Time:20 mins

Servings: 4

Ingredients

• 4 cups Kale leaves
• 3 cups Iceberg lettuce
• 1 cup Cherry tomatoes
• 1 medium Cucumber
• 0.5 small Red onion
• 3 tablespoons Olive oil
• 2 tablespoons Fresh lemon juice
• 2 tablespoons Fresh orange juice
• 1 teaspoon Dijon mustard
• 1 teaspoon Honey
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 0.5 cup Walnuts
• 0.5 cup Feta cheese (optional)

Directions

Step 1

Wash and dry the kale leaves thoroughly. Remove the tough stems and tear the leaves into bite-sized pieces.

Step 2

Rinse and pat dry the iceberg lettuce. Chop it into bite-sized pieces similar in size to the kale.

Step 3

Slice the cherry tomatoes in half. Peel the cucumber and slice it into thin rounds.

Step 4

Thinly slice the red onion. If you prefer a milder flavor, soak the slices in cold water for a few minutes before draining.

Step 5

In a large salad bowl, combine the kale, iceberg lettuce, cherry tomatoes, cucumber, and red onion.

Step 6

In a small bowl, whisk together the olive oil, fresh lemon juice, fresh orange juice, Dijon mustard, honey, salt, and black pepper until well combined.

Step 7

Drizzle the dressing over the salad and toss gently to combine, ensuring all the ingredients are evenly coated.

Step 8

Roughly chop the walnuts and sprinkle them over the salad for a nutty crunch.

Step 9

If using, add the feta cheese on top of the salad.

Step 10

Serve immediately or refrigerate for up to 30 minutes before serving to allow flavors to meld. Enjoy your heart-healthy crisp kale and iceberg salad!

Nutrition Facts

Serving size	(1185.2g)

Amount per serving	% Daily Value*
Calories	1385.6

Total Fat 111.3g	0%
Saturated Fat 28.7g	0%
Polyunsaturated Fat 32.4g
Cholesterol 106.8mg	0%
Sodium 2785.0mg	0%
Total Carbohydrate 72.8g	0%
Dietary Fiber 15.9g	0%
Total Sugars 28.5g
Protein 43.4g	0%

Vitamin D 0IU	0%
Calcium 1170.5mg	0%
Iron 11.1mg	0%
Potassium 2790.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 68.3%

Protein: 11.8%

Carbs: 19.9%