Kale and Feta Salad

Kale and Feta Salad

Serves: 4

Fruits and Vegetables: 1 cup per serving


3 large stalks of kale, stems discarded, leaves finely chopped (about 4 cups)

¼ teaspoon salt

2 tablespoons apple cider vinegar or fresh lemon juice

1 apple, cored and diced

⅓ cup feta cheese, crumbled

¼ cup dried cranberries



  1. Wash and prepare kale and apple.
  2. Sprinkle salt over chopped kale and massage for 2 minutes in a large bowl.
  3. Pour vinegar over the kale and toss to coat.
  4. Mix in apple, feta cheese, and dried cranberries.


  • Use 1 tablespoon low-fat dressing instead of vinegar or lemon juice.
  • Add ¼ cup sunflower seeds or walnuts.
  • Use pear or orange slices instead of an apple.
  • Substitute raisins for dried cranberries.

Nutrition Facts

Serving size: 1 cup; Calories: 110; Carbohydrates: 19 g; Fiber: 4 g; Fat: 3.5 g; Saturated fat: 2 g; Sodium: 290 mg

This material is provided with funding from USDA’s SNAP and/or EFNEP programs. For more information about SNAP-Ed and EFNEP programs, visit ag.umass.edu/nutritionThe Center for Agriculture, Food and the Environment and UMass Extension are equal opportunity providers and employers, United States Department of Agriculture cooperating. Contact your local Extension office for information on disability accommodations. Contact the State Center Director’s Office if you have concerns related to discrimination at 413-545-4800, or see ag.umass.edu/civil-rights-information/civil-rights-information-resources