Diabetes Forecast

Kale-Walnut Salad

Per Serving

Kale-Walnut Salad

Makes: 10 servings
Serving Size: 1 cup
Calories 60
Fat 4.5 g
Saturated Fat 0.4 g
Trans Fat 0 g
Carbohydrate 5 g
Fiber 1 g
Sugars 2 g
Cholesterol 0 mg
Sodium 65 mg
Potassium 185 mg
Protein 2 g
Phosphorus 35 mg
Choices: Nonstarchy Vegetable 1, Fat 1
  • Makes: 10 servings
  • Serving Size: 1 cup
  • Preparation Time: 15 minutes
  • Cooking Time: 30 minutes


1 large bunch (1 lb) fresh kale (such as lacinato), stems trimmed and discarded, washed and patted dry
2 1/2 Tbsp. walnut or olive oil
1 1/2 Tbsp. balsamic vinegar
1/4 tsp. sea salt
1/4 tsp. freshly ground black pepper
1/8 tsp. sugar
1/2 small red onion, peeled, halved, and thinly sliced
1 med. red pepper, cored, seeded, and thinly sliced
2 Tbsp. toasted walnuts


  1. Place the kale in a large bowl. In a small bowl, mix together the oil, vinegar, salt, pepper, and sugar. Add the dressing to the kale and, using your hands, gently massage the kale with the oil mixture to tenderize the kale. Cover the bowl and marinate in the refrigerator for 30 minutes.
  2. Add the onion, red pepper, and walnuts to the salad and toss gently before serving.

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