Mediterranean Diet Crisp Kale and Iceberg Salad

Elevate your salad game with this *Mediterranean Diet Crisp Kale and Iceberg Salad*, a vibrant and nutritious dish bursting with fresh flavors and wholesome ingredients. This recipe combines tender kale and crunchy iceberg lettuce with juicy cherry tomatoes, crisp cucumber, and thinly sliced red onion for a delightful medley of textures. Briny black olives and creamy feta cheese add a signature Mediterranean flair, all brought together by a zesty homemade vinaigrette made with extra virgin olive oil, tangy lemon juice, and red wine vinegar. Ready in just 20 minutes, this salad is perfect for a light lunch or a refreshing side dish, offering a deliciously healthy way to incorporate Mediterranean diet principles into your meals. Whether you’re hosting guests or preparing a quick weeknight meal, this crisp salad is a flavor-packed, nourishing option that’s sure to impress.

Nutriscore Rating: 71/100

Prep Time:20 mins

Cook Time:0 mins

Total Time:20 mins

Servings: 4

Ingredients

• 4 cups kale leaves
• 2 cups iceberg lettuce
• 1 cup cherry tomatoes
• 1 medium cucumber
• 0.5 small red onion
• 0.5 cup feta cheese
• 0.25 cup black olives
• 0.25 cup extra virgin olive oil
• 2 tablespoons lemon juice
• 1 tablespoon red wine vinegar
• 1 teaspoon dried oregano
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Wash the kale leaves thoroughly under cold water. Remove the thick stems and tear the leaves into bite-sized pieces. Place them into a large salad bowl.

Step 2

Cut the iceberg lettuce into bite-sized pieces, similar to the kale, and add it to the bowl.

Step 3

Slice the cherry tomatoes in half and add them to the bowl.

Step 4

Peel the cucumber, if desired, and slice it thinly. Add to the salad bowl.

Step 5

Thinly slice half of a small red onion and add to the mixture.

Step 6

Sprinkle the feta cheese over the salad.

Step 7

Add the black olives to the salad.

Step 8

In a small bowl, whisk together the extra virgin olive oil, lemon juice, red wine vinegar, dried oregano, salt, and black pepper to make the vinaigrette.

Step 9

Pour the vinaigrette over the salad and toss gently to combine all ingredients well.

Step 10

Serve immediately to enjoy the crisp textures and vibrant Mediterranean flavors.

Nutrition Facts

Serving size	(1033.9g)

Amount per serving	% Daily Value*
Calories	962.0

Total Fat 79.2g	0%
Saturated Fat 19.3g	0%
Polyunsaturated Fat 0.7g
Cholesterol 66.8mg	0%
Sodium 2413.5mg	0%
Total Carbohydrate 54.4g	0%
Dietary Fiber 11.7g	0%
Total Sugars 15.2g
Protein 27.3g	0%

Vitamin D 12IU	0%
Calcium 908.6mg	0%
Iron 10.9mg	0%
Potassium 2353.8mg	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: 68.6%

Protein: 10.5%

Carbs: 20.9%