Thursday, August 7, 2014

Kale salad with feta and grapes

Ok, I know that kale gets overworked, almost to the point of being trite. But, what a good way to get in some greens and fiber! And here we have it with low-fat feta deliciousness, the zing of grapes and the nutritious crunch of toasted pumpkin seeds. Rich enough to satisfy as a little lunch, when paired with some nice whole-grain crackers.

Kale salad with feta and grapes

Serves: 4


3/4 pound kale, tough ribs removed and leaves cut crosswise into pieces (about 9 cups)
1/4 cup hulled pumpkin seeds
1 1/2 Tbl olive oil
1 1/2 Tbl red wine vinegar
1 cup seedless red grapes, cut in half
5 oz. crumbled feta cheese--reduced-fat, or fat-free
Freshly ground black pepper


  1. Wash the kale, and steam it in a large steamer basket over boiling water until just tender (3 to 5 minutes). It should still be a bright green color. Rinse under cold water, pat dry and set aside.
  2. In a small, heavy skillet, toast the pumpkin seeds over low heat until they begin to pop and become fragrant (about 3 minutes). Remove from pan and set aside.
  3. In a large bowl, whisk together the oil, vinegar and ground pepper. Add the kale, grapes and feta, and toss gently.
  4. Top each serving with 1/4 of the pumpkin seeds.

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