Lifestyle Diets Vegetarian Vegetables Vegetarian Kale Feta, Kale & Pear Salad 4.5 (8) 6 Reviews The crunchy seed topping is the perfect textural juxtaposition to a creamy dressing, soft pears and tender massaged kale salad. Tossing it all with mint, feta and red onion gives it a Middle Eastern flair. By Cara Chigazola Tobin Cara Chigazola Tobin Cara Chigazola Tobin is chef-owner of Honey Road and Grey Jay, two eastern Mediterranean restaurants in Burlington, Vermont. Cara was a finalist for the James Beard Award for best chef in 2024 after being a semifinalist twice before, and Honey Road was a semifinalist for best new restaurant in 2018. Cara began her culinary career in a New Hampshire pizza joint, then worked as a line cook, baker, sous chef at the Plumpjack Café in San Francisco, executive chef at Dream Inn Santa Cruz and chef de cuisine at Oleana in Cambridge before opening Honey Road. She has studied cooking in Turkey, Morocco and Lebanon. Cara is also a board member for Vermont Fresh Network, a nonprofit established to foster relationships between chefs and farmers. EatingWell's Editorial Guidelines Updated on April 18, 2024 Tested by EatingWell Test Kitchen Tested by EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. Meet the EatingWell Test Kitchen Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands. EatingWell's Editorial Guidelines Save Rate PRINT Share Close Prep Time: 30 mins Total Time: 30 mins Servings: 4 Yield: 8 cups Nutrition Profile: High-Calcium Bone Health Nut-Free Healthy Aging Healthy Immunity Soy-Free High-Fiber Vegetarian Egg-Free Gluten-Free Low-Calorie Jump to Nutrition Facts Cook Mode (Keep screen awake) Ingredients ¼ cup pepitas ¼ cup sesame seeds ¼ cup sunflower seeds 1 ½ teaspoons extra-virgin olive oil ½ teaspoon kosher salt, divided ¼ cup whole-milk plain Greek yogurt 2 tablespoons tahini 1 tablespoon water 1 ½ teaspoons cider vinegar 1 teaspoon lemon juice 10 cups torn stemmed kale leaves (from 2 bunches) 1 ripe pear, thinly sliced ¼ medium red onion, thinly sliced 1 cup fresh mint, divided ½ cup crumbled feta cheese Directions Preheat oven to 325 degrees F. Spread pepitas, sesame seeds and sunflower seeds on a rimmed baking sheet. Bake, stirring once, until lightly toasted, about 10 minutes. Immediately scrape the seeds into a medium bowl and toss with oil and 1/8 teaspoon salt. Let cool to room temperature, 10 to 15 minutes. Meanwhile, whisk yogurt, tahini, water, vinegar, lemon juice and the remaining 1/8 teaspoon salt in a large bowl. Add kale and massage with the dressing to soften the leaves. Add pear, onion and 1/2 cup mint and toss to combine. Serve the salad topped with feta, the remaining 1/2 cup mint and the seeds. Tips To make ahead: Store seeds airtight at room temperature and refrigerate dressing for up to 1 day. Originally appeared: EatingWell Magazine, January/February 2020 Rate It Print Nutrition Facts (per serving) 308 Calories 21g Fat 23g Carbs 12g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Serving Size 2 cups Calories 308 % Daily Value * Total Carbohydrate 23g 8% Dietary Fiber 8g 28% Total Sugars 7g Protein 12g 24% Total Fat 21g 27% Saturated Fat 5g 27% Cholesterol 19mg 6% Vitamin A 5614IU 112% Vitamin C 62mg 68% Folate 137mcg 34% Sodium 447mg 19% Calcium 334mg 26% Iron 6mg 33% Magnesium 105mg 25% Potassium 583mg 12% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.