Meg Galvin, a certified executive chef and cooking teacher at the Midwest Culinary Institute in Cincinnati, combines two popular food trends—chopped salads and raw kale—to make this delicious and very nutritious spring salad. It works as an entrée or a super side dish!

Chopped Kale Salad Image

Serves 4

6 cups chopped kale, about 12 oz
2 Roma tomatoes, diced
2 stalks celery, diced
1/2 red onion, diced
1/2 cup chickpeas, drained
2 Tbsp black olives, sliced
2 oz Parmesan, cut into small cubes

Creamy Yogurt Dressing

1/2 cup plain nonfat Greek yogurt
2 Tbsp olive oil mayonnaise
2 Tbsp red wine vinegar
1 clove garlic, minced
1 tsp lemon juice
1 tsp parsley, chopped
Pinch salt

  1. Wash and spin dry kale. Fold each leaf over in half, leaving the stem exposed. Using the pointed tip of a knife, run the knife edge between the stem and the folded leaf to remove the stem. Chop kale leaves into bite-size pieces.
  2. Make dressing: Combine all ingredients in small bowl.
  3. Toss kale with dressing; divide into four servings and top with tomatoes, celery, onion, chickpeas, olives and cheese.

PER SERVING 233 calories, 14 g protein, 20 g carbohydrates, 4 g fiber, 12 g fat, 17 mg cholesterol, 442 mg sodium

Chef Meg's 3 Top Salad Tips

  1. Spice up our basic dressing to suit your taste. Low-sodium soy sauce and grated ginger give it an Asian twist. Or make it Mexican with lime juice, lime zest and low-sodium taco seasoning.
  2. Lacinato kale, which has a sweeter taste and more tender leaves than other varieties, is a perfect choice for this salad. You can store it unwashed in the refrigerator in a loose-fitting bag for five to 10 days.
  3. To soften raw kale for salads, "massage" the leaves (after removing ribs) with your hands for two to three minutes, or let dressed kale sit in the refrigerator, covered, for two to three hours before serving.

From our sister publication REMEDY'S Healthy Living Spring 2014

Publication Review By: the Editorial Staff at

Published: 12 Feb 2014

Last Modified: 12 Feb 2014