Mediterranean Diet Kale and Spinach Salad

Elevate your salad game with this vibrant Mediterranean Diet Kale and Spinach Salad—a nutrient-packed dish that's as wholesome as it is delicious. Featuring a powerhouse duo of tender massaged kale and fresh spinach, this recipe is bursting with Mediterranean-inspired flavors. Juicy cherry tomatoes, crisp cucumber slices, and tangy red onions add layers of texture, while briny Kalamata olives and creamy crumbled feta cheese tie it all together. A zesty homemade dressing with extra virgin olive oil, fresh lemon juice, and fragrant oregano brings each bite to life. Ready in just 20 minutes, this heart-healthy salad is perfect as a refreshing side or a light main course. Packed with antioxidants, fiber, and lean protein, it’s a true celebration of Mediterranean cuisine in every forkful!

Nutriscore Rating: 63/100

Prep Time:20 mins

Cook Time:0 mins

Total Time:20 mins

Servings: 4

Ingredients

• 4 cups kale
• 4 cups spinach
• 1 cup cherry tomatoes
• 1 cucumber
• 0.25 cup red onion
• 0.5 cup kalamata olives, pitted
• 0.5 cup feta cheese, crumbled
• 0.25 cup extra virgin olive oil
• 2 tablespoons lemon juice
• 1 teaspoon dried oregano
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Wash and dry the kale and spinach leaves. Remove the stems from the kale and slice the leaves into thin strips.

Step 2

Place the kale in a large salad bowl. Add one tablespoon of olive oil and a pinch of salt and massage the kale leaves for about 2-3 minutes until they become tender.

Step 3

Add the spinach leaves to the bowl with the massaged kale.

Step 4

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

Step 5

Peel and slice the cucumber into thin half-moons and add to the salad.

Step 6

Thinly slice the red onion and add to the salad along with the pitted kalamata olives.

Step 7

In a small bowl, whisk together the remaining olive oil, lemon juice, dried oregano, salt, and black pepper to create the dressing.

Step 8

Pour the dressing over the salad and gently toss everything together until the ingredients are well coated.

Step 9

Sprinkle the crumbled feta cheese over the top of the salad.

Step 10

Serve immediately or refrigerate for up to 2 hours before serving to let the flavors meld together.

Nutrition Facts

Serving size	(871.2g)

Amount per serving	% Daily Value*
Calories	1102.9

Total Fat 100.5g	0%
Saturated Fat 27.5g	0%
Polyunsaturated Fat 0.9g
Cholesterol 100mg	0%
Sodium 4509.0mg	0%
Total Carbohydrate 37.4g	0%
Dietary Fiber 13.4g	0%
Total Sugars 12.1g
Protein 27.1g	0%

Vitamin D 0IU	0%
Calcium 1027.4mg	0%
Iron 7.6mg	0%
Potassium 1767.9mg	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: 77.8%

Protein: 9.3%

Carbs: 12.9%