Recipe: Kale Salad

 Kale Salad – very easy, delicious, solid source of fiber and a great sub if you’re tired of regular salads.  This is a rough idea of what how I make it and very easy to adjust to your own tastes.

  • Servings: 8-10
  • Calories/Serving: ~125
  • Fat/Serving: 8g
  • Carbs/Serving: 9g
  • Fiber/Serving: 4g
  • Protein/Serving: 5g

Takes about 15 minutes to prepare and can sit in the refrigerator for up to a week.  Requires minimal cooking skills (doesn’t need to be cooked) and equipment (just a bowl, can opener and knife).  This recipe is for anyone who can’t or doesn’t want to cook.



  • 4-6 cups of raw kale
  • 1 small can of sliced black olives
  • 1 can/jar of roasted red bell peppers
  • 1 can/jar of artichoke hearts
  • 1 can of garbonzo beans (chick peas)
  • 1 cup shredded carrots
  • 2-4 tablespoons of olive oil
  • 4 tablespoons of parmesan cheese
  • dried oregano
  • dried italian seasoning
  • salt
  • pepper
  • 1 teaspon of lemon juice
  1. Remove the stems from kale and shred them by hand (or with chop with a knife).  Even easier to just buy a bag of pre-washed and cut kale.  Throw this in a large bowl.
  2. Drain olives and add to bowl
  3. Drain bell peppers and artichokes.  Rough chop them and add to bowl
  4. Drain and rinse garbonzo beans before adding to bowl
  5. Add everything else to the bowl
  6. For spices adjust to your own taste
  7. Chill and serve. 

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.