mediterranean kale salad

Mediterranean Kale Salad | The Mediterranean Diet

I think I might be the Mediterranean Diet people’s poster child: I’m obsessed with all mediterranean flavors. I promise, I believed in it even before all these articles about good fats and the power of nuts and olive oil and all that came out. Why? Because nuts, olive oil, feta, greens, legumes just taste good when you season them with the right way. This Mediterranean kale salad is just that – packed with good fats, greens and zest.


Whenever I create salads, I keep this in mind: less is more. I like to put together flavors and textures that work together but keep it to three or four add-ins and one simple dressing; any more than that and it’s all confused. Create a theme for your salad based on your mood and think of toppings accordingly. I wanted something simple yet significant to go with the rest of my lunch (spiced kidney beans in a tomato-onion gravy and whole-wheat sourdough bread).

Kale is finally back in season here and in keeping with the Mediterranean theme, I looked in my fridge and a couple of ingredients stood out (if you don’t have access to kale, use spinach in this recipe). Walnuts, feta, olives and balsamic i.e. the tenets of any salad I like: crunchy, creamy, zesty. Kale tastes best when dressed with something acidic – lemon juice, balsamic, a mustard dressing with olive oil all work well. Tear out the leaves from the tough stalk, chop it finely and “massage” it with a little extra virgin olive oil to bring out the best in it. There’s really nothing more to it! This Mediterranean kale salad is a crowd-pleaser. Make it when you’re hosting friends over and let me know what how it goes – leave a comment below or write to me on Facebook, Instagram or Twitter.

Mediterranean Kale Salad
Recipe type: Appetizer
Cuisine: Mediterranean
Prep time: 
Cook time: 
Total time: 
Serves: 2
  • 50g kale, leaves removed from the stalk and finely chopped
  • 40g (2 tbsp) feta
  • 8-10 walnuts
  • 2 tbsp sliced olives
  • 1 tbsp extra virgin olive oil
  • 1 tbsp balsamic vinegar
  1. Massage the chopped kale with the extra virgin olive oil.
  2. Combine with the rest of the ingredients.
  3. Serve immediately.

mediterranean kale salad

mediterranean kale salad
Seriously, investing in a nice chopping board makes you enjoy prepping and cooking more.

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