Adventures in Healthier Eating with 2 Kids and a Picky Husband

Raw Kale Salad with Feta and Dried Cranberries

6 WWPP Posted by 6 years ago 14 Comments

A few weeks ago I saw Chef Michael Simon make a raw kale salad on The Chew. He sliced beets up real thin and cut the kale into ribbons. Then made a vinaigrette out of red wine vinegar and olive oil.

I was immediately intrigued.

So far I’ve only eaten kale hidden in things or cooked. I chop it small and add it to rice or blend it in smoothies. Never did I think to make a salad. Especially raw!

So I picked up a huge bunch at a local farm and whipped up my first ever salad inspired by the one I saw. The result was nothing short of amazing!

You may think I’m nuts, but I’m sitting here next to this…

Raw Kale Salad with Feta and Dried Cranberries - empty bowl

I couldn’t WAIT to polish off the leftovers, which I did while prepping the photos for this post.

It was seriously delicious. The greens were hearty, there’s no doubt about it, but the flavor from the simple dressing and the red onion just kept me digging in for more. It was so fresh and so tasty! The feta added a saltiness and the cranberries a nice sweetness that permeated the whole salad. Raw Kale Salad with Feta and Dried Cranberries

I WILL be making this again, TODAY since I still have a bunch of fresh kale leftover!

Here’s what I did…

  • About 2 cups of fresh kale with stems removed (~150g)
  • 1 parsnip sliced thin
  • 1 carrot sliced thin
  • 1/4 of a red onion sliced thin
  • 3 tbsp red wine vinegar
  • 2 tsp olive oil (10g)
  • 2 pinches of Kosher salt and a pinch of ground black pepper
  • 1 tsp dried oregano
  • 1 tsp minced garlic or 1 large clove minced
  • 20g of dried cranberries
  • 2 oz feta cheese (60 g)

Pull the stems off and wash the kale leaves. I used a salad spinner.

Grab a bunch of the kale and slice it into thin ribbons. Add the cut kale to a large bowl.

Raw Kale Salad with Feta and Dried Cranberries - the kale

The kale I got was straight from the farm. It was amazingly fresh!

Slice the parsnip, carrot and onion as thin as possible and add them to the bowl.

Raw Kale Salad with Feta and Dried Cranberries - carrots and parsnips

In a small bowl add the vinegar, salt, pepper, oregano, garlic, and dried cranberries. Whisk and mash the cranberries a bit letting them flavor the dressing.

Pour the dressing over the kale and veggies.

Raw Kale Salad with Feta and Dried Cranberries - dressing added

Toss everything together making sure to coat all the leaves with the dressing. This is best done with hands, believe me, I tried the spoon first. ;)

Cover and let sit in the fridge for at least 2 hours.

Once you’re ready to eat add the feta and toss.

Raw Kale Salad with Feta and Dried Cranberries - finsihed close up


Now, I got two nice sized servings out of this and I let the second serving sit overnight with the cheese. I don’t think it made that much of a difference and it might have been even a little better. So you could add the cheese in earlier if you like. I’m sure it will be just as good if not better.

Here’s the nutritional information for 1/2 the salad. I’m providing WWP based on the totals. If I was counting I’d probably just tally up the cheese, oil and cranberries, but I’d rather provide the total max possible points and let you be the judge.

Approx Nutritional Information per serving
Servings Amt per Serving
2 1/2 of the salad
Calories Fat Fiber WWPs
250 13g 5g old: 5 new: 6
Sugar Sat Fat Carbs Protein
12g 6g 26g 8g

Disclosure: I’ve partnered with The Laughing Cow. Click here for more info and click here to see all my ideas using the Laughing Cow!

See other recipes using: carrots, dried cranberries, feta cheese, kale, parsnips, red onion

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There are 14 comments so far. Join in on the conversation.


    January 18, 2012

    That looks so good, I can't wait to try it! I have been making a recipe lately for raw kale salad with poppy seed crusted butternut and pomegranate seeds. You wilt the lettuce with lemon juice and it is so perfect, just the right lettuce-y tenderness... and no waiting! I love raw kale!!!!

    Kelly Eaton

    January 19, 2012

    Never had raw kale. You've inspired me to try it now. This looks delicious!


    January 19, 2012

    Raw kale AND raw parsnip! Can't wait to give this a try :)


    January 19, 2012

    I eat the raw kale salad from Whole Foods and I love it! I don't, however, love the price! Will definitely make this one!


    January 19, 2012

    I think kale is one of those things that takes a lot of it's edibility from what is served WITH it. Completely alone? It's a little too..."earthy" for me. I once sat a bowl next to me and forced myself to eat it, but that was a ... once thing. I don't have parsnips but I think I'll make a variation of this with what I've got. I need to eat more salad. I know I'm so iron and vit. D deficient. *snooze*


    January 19, 2012

    oh and I meant to add--until recently I didn't know how freaking amazing dried cranberries are in...EVERYTHING!

    Amy @ A Little Nosh

    January 23, 2012

    Just pinned this for when my CSA starts coming in. From what I hear, I'll be getting more than my fair share of kale!


    January 25, 2012

    Hi Roni, My family does eat kale on a regular basis, but cooked so i had to try this salad. All i can say is yummy! I made a few substitutions with what i had on hand. I roasted some fresh beets and added them to the salad and i used dried cherries instead of the cranberries. It was awesome and i am eating the leftovers for lunch. Thanks for the great healthy idea.

    Heather U.

    March 14, 2012

    Great salad! Used what I had on hand (which didn't include parsnips or carrots-- used cukes and a half a Fuji apple instead). Perfect lunch (characterized as "huge!" by a friend). Worked for me; filling, refreshing, satisfying.

    Marianne Alonzi

    March 28, 2012

    We had fresh kale salad at a wonderful quaint restaurant in Santa Fe. The kale was cut in narrow strips and served with olive oil and vinegar and tossed with pine nuts and feta. It was wonderful. Thanks for the idea of adding dried cherries.


    October 8, 2013

    This was so good..... I ate the whole thing. I have never eaten parsnips raw before - wow!


    April 25, 2014

    I have kale salad every day for lunch. Kale, cut up baby carrots, sliced almonds, and raisins. Use Paul Newman's light sesame ginger dressing. Delicious. By the way, you don't need to pull the kale off the stems. Just hold it and close fingers around stem and push and whole leaves come right off. So easy. I'm going to try the kale cranberry salad. Sounds good!

    Dolores Thompson

    May 31, 2014

    Will make a salad for my husband. Needs veggies that don't interfere with dyalisis. Great source. Using dried Cherri's, walnuts feta cheese and onion.


    July 11, 2014

    Love The Chew, so many terrific recipes from this fun group. If you like Michael Simon's kale salad, you might also like to try Daphne Oz's recipe for kale salad. Instead of the more expensive pine nuts, I used slivered almonds which I toasted in the oven to enhance the flavor, and occasionally I add toasted sweet coconut. Enjoy:)