Name: Feta, Kale & Pear Salad
Prep time: 30 min
Total time: 30 min
Ingredients: 0.25 cup pepitas; 0.25 cup sesame seeds; 0.25 cup sunflower seeds; 1.5 teaspoons extra-virgin olive oil; 0.5 teaspoon kosher salt, divided; 0.25 cup whole-milk plain Greek yogurt; 2 tablespoons tahini; 1 tablespoon water; 1.5 teaspoons cider vinegar; 1 teaspoon lemon juice; 10 cups torn stemmed kale leaves (from 2 bunches); 1 ripe pear, thinly sliced; 0.25 medium red onion, thinly sliced; 1 cup fresh mint, divided; 0.5 cup crumbled feta cheese

Feta, Kale & Pear Salad

4.2

(5)

5 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

Updated on December 24, 2019

Prep Time:

30 mins

Total Time:

30 mins

Servings:

Yield:

8 cups

Nutrition Profile:

Bone Health Egg Free Gluten-Free Healthy Aging Healthy Immunity High Calcium High Fiber Low Added Sugars Low-Calorie Nut-Free Soy-Free Vegetarian

Jump to Nutrition Facts

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.

Nutrition Facts (per serving)

308	Calories
21g	Fat
23g	Carbs
12g	Protein

Nutrition Facts
Servings Per Recipe 4
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.