Jul 8
2013

Chopped Kale Salad Recipe with Grapes & Feta Cheese

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This chopped kale salad recipe, with grapes and feta cheese, is an easy and healthy vegetarian side dish for your next meal.
Chopped Kale Salad Recipe with Grapes & Feta Cheese | cookincanuck.com #recipe #salad #vegetarian

As I was attempting to un-stifle myself from the distinctly stifling heat last week, a thought occurred to me. How in the world did women living 100 years ago tolerate the heat while wearing ankle-length dresses, corsets and layers of undergarments, and how would I have ever survived? I’d imagine it would have been deemed somewhat unladylike to hoist my dress up to my thighs, uncork a beer and let out a stream of profanity about the withering heat.

I really would have sucked at living in that time period.

Women of that era, and many others before modern times, were resourceful in providing meals for their families, growing their own food and wasting very little of what they had. Today, we have the luxury of driving to the grocery store or the farmer’s market to buy our fruits and vegetables. However, there’s something intensely satisfying about harvesting vegetables from your own garden. And I dare say that it’s a heck of a lot cheaper and healthier, too, assuming you don’t spray your backyard crops with chemicals.

Chopped Kale Salad Recipe with Grapes & Feta Cheese | cookincanuck.com #recipe #salad #vegetarian

Inspired by my friend, Kalyn of Kalyn’s Kitchen, my husband and I decided to try our hand at growing kale this year. Kalyn has always had an impressive bounty of kale and chard each year, and I have coveted her planters full of those dark leafy greens that are touted to be rich sources of calcium, iron, and vitamins A, C and K.

This salad was born from ingredients in my pantry and fridge (how very “100 years ago” of me). The kale, rubbed with a little warm water to soften it slightly, is tossed with sweet red grapes that provide a pop of sweetness and feta cheese, which add some creamy tang. The simple vinaigrette is nothing more than some fresh lemon juice, olive oil, a touch of agave nectar or honey, and salt and pepper.

Even the kids munched up a hearty helping. Beat that, Laura Ingalls Wilder!

The recipe:

Rinse the chopped kale in warm water, gently rubbing the leaves to soften slightly. Dry the leaves in a salad spinner or on a towel.

Chopped Kale Salad Recipe with Grapes & Feta Cheese | cookincanuck.com #recipe #salad #vegetarian

In a large bowl, combine the kale, grapes and feta cheese.

Chopped Kale Salad Recipe with Grapes & Feta Cheese | cookincanuck.com #recipe #salad #vegetarian

In a small bowl, whisk together the lemon juice, olive oil, agave nectar (or honey), salt and pepper.

Chopped Kale Salad Recipe with Grapes & Feta Cheese | cookincanuck.com #recipe #salad #vegetarian

Pour the dressing over the salad and toss to coat. Serve.

Chopped Kale Salad Recipe with Grapes & Feta Cheese | cookincanuck.com #recipe #salad #vegetarian

Other salad recipes with dark, leafy greens:

Salad Recipes | cookincanuck.com #recipe #salad
Cookin’ Canuck’s Chopped Kale Salad with Pomegranate & Avocado
Cookin’ Canuck’s Warm Bourbon Spinach Salad with Bacon & Avocado
The Kitchn’s Garlicky Grilled Kale Salad with Grilled Bread
Eating Bird Food’s Raw Collard Greens Salad with Sun-Dried Tomatoes
Natasha’s Kitchen’s Spinach Salad with Balsamic Vinaigrette

Chopped Kale Salad Recipe with Grapes & Feta Cheese

Prep Time: 15 minutes

Total Time: 15 minutes

Yield: Serves 4

Serving Size: Approximately 1 cup

Calories per serving: 129 cal

Fat per serving: Total Fat 9.1g / Saturated Fat 2.4g

Chopped Kale Salad Recipe with Grapes & Feta Cheese

From the kitchen of Cookin Canuck. www.cookincanuck.com

Ingredients

    The salad:
  • 3-4 large kale leaves, stems removed, leaves chopped (about 5 cups)
  • 1 cup red grapes, cut in half
  • 1/4 cup crumbled feta cheese
  • The dressing:
  • 2 tbsp fresh lemon juice
  • 2 tbsp extra-virgin olive oil
  • 1/2 tsp agave nectar or honey
  • 1/8 tsp salt
  • 1/8 tsp ground pepper

Instructions

    The salad:
  1. Rinse the chopped kale in warm water, gently rubbing the leaves to soften. Dry the leaves in a salad spinner or on a towel.
  2. In a large bowl, combine the kale, grapes and feta cheese.
  3. The dressing:
  4. In a small bowl, whisk together the lemon juice, olive oil, agave nectar (or honey), salt and pepper.
  5. Pour the dressing over the salad and toss to coat. Serve.

Notes

Calories 128.9 / Total Fat 9.1g / Saturated Fat 2.4g / Cholesterol 8.3mg / Sodium 200mg / Total Carbohydrates 10.6g / Fiber 1.5g / Sugars 4.6g / Protein 3.4g / WW (Old Points) 3 / WW (Points+) 4

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{ 29 comments… read them below or add one }

1 Angie July 8, 2013 at 5:05 am

I can’t wait to try this, I have some fresh kale in the fridge now!

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2 Katrina @ Warm Vanilla Sugar July 8, 2013 at 5:54 am

I love salads like this, and this looks perfect for summer!

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3 DessertForTwo July 8, 2013 at 6:23 am

It’s all of my favorite ingredients in one salad! I’ve got to try this!

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4 Sommer @ ASpicyPerspective July 8, 2013 at 7:16 am

Love the simplicity of this salad!

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5 Liz @ The Lemon Bowl July 8, 2013 at 7:17 am

Love this Dara! Grapes are such a great idea for kale!

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6 Tieghan July 8, 2013 at 7:25 am

So pretty! I love the addition of the grapes and obviously the feta. So yummy!

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7 Brianna July 8, 2013 at 8:05 am

Congrats on your successful little garden! There is almost nothing as satisfying as growing and eating your own food :).

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8 Laura (Tutti Dolci) July 8, 2013 at 10:09 am

I love the sound of grapes and feta together!

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9 Annalise @ Completely Delicious July 8, 2013 at 10:47 am

What do you know, I have all of these ingredients! Making this for lunch today. I’m growing kale too, and I can’t believe how well it’s doing! Kale for every meal. :)

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10 kelley July 8, 2013 at 10:50 am

I love everything about this recipe. I have some freshly picked kale myself and this is definitely getting made for dinner tonight!

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11 Mr. & Mrs. P July 8, 2013 at 11:52 am

What a light and beautiful salad! Great for you too!

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12 Jess S. @ Floptimism July 8, 2013 at 12:44 pm

I’ve always massaged my kale with vinegar – I never knew you could do it with regular water! I’ll have to try that sometime. Also, this recipe as a whole looks delicious!

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13 Robyn Stone | Add a Pinch July 8, 2013 at 2:09 pm

What a delicious way to get my dark leafy greens!!! Yum!!!

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14 Nessa July 8, 2013 at 4:02 pm

I want a bid plate of that right now! ;)

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15 Min July 8, 2013 at 6:28 pm

Yum! This looks so simple and satisfying! I am so jealous of your garden! The husband and I started a vegetable garden for the time recently, and it’s turning out to be a lot more difficult that I imagined. Mostly bc I don’t know how much to water! I feel like I’m overwatering but then the stems are turning yellow…I’m scared..I would love to grow kale but I believe I have to wait till October to plant here in Texas. Did I mention how jealous I am? ;)

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16 Cassie | Bake Your Day July 8, 2013 at 6:39 pm

This is a gorgeous salad, Dara. I love the combination of grapes and feta. Can’t wait to try it!

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17 Jessica@AKitchenAddiction July 9, 2013 at 10:27 am

Love grapes and feta together! This salad sounds perfect!

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18 Norma July 9, 2013 at 12:07 pm

I can almost taste the sweet and salt combination. Can’t wait to try this. Thank you for sharing.

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19 kirsten@FarmFreshFeasts July 9, 2013 at 5:36 pm

Dara,
I would have sucked at living ‘way back when’ due to the footwear in addition to the layers of clothing. I love new fangled sneakers too much.

Your salad looks very fresh and inviting–I like the idea to rub the kale with warm water and will have to try that.
Thanks!

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20 Megan {Country Cleaver} July 9, 2013 at 9:14 pm

I would not have dealt with this heat well 100 years ago. Having no AC in our tiny apartment is bad enough! Clearly, first world problems. I could totally go for one of these to beat the heat.

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21 carrian July 10, 2013 at 7:13 am

That looks and sounds amazing!!

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22 Kristen July 10, 2013 at 9:33 pm

Absolutely stunning, Dara! Refreshing and beautiful.

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23 Heidi @foodiecrush July 11, 2013 at 1:37 pm

Man I love grapes in salad. I don’t know why anyone would ever use storebought dressing again!

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24 The Café Sucre Farine July 11, 2013 at 8:07 pm

Looks like a wonderful, very creative salad. I love the dark green kale with the ruby red grapes, so pretty!

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25 Nutmeg Nanny July 13, 2013 at 7:42 pm

This salad is incredible :) I love the grape & feta combination!

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26 Dara (Cookin' Canuck) July 14, 2013 at 7:33 pm

Thanks, Brandy. Yes, I love that salty-sweet combination, too.

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27 Tiffanys and Co July 27, 2013 at 2:48 am

I enjoy what you guys tend to be up too. Such clever work and exposure! Keep up the wonderful works guys I’ve added you guys to my personal blogroll.

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28 Marsha August 23, 2013 at 4:02 pm

I loved this salad. I ended up using a whole container of baby kale from the supermarket’s produce section and increased the amount of grapes and feta. I was able to use the dressing amounts listed in the recipe. I used honey. I really enjoyed the flavor combination. It’s a keeper. I think I will take this salad to a neighborhood potluck this weekend.

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29 web content writer July 16, 2014 at 3:34 pm

Neat blog! Is your theme custom made or did you download it from somewhere?

A theme like yours with a few simple adjustements would really make my blog jump out.
Please let me know where you got your theme.
Cheers

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