Name: Chopped Salad with Apple & Cranberry
Total time: 35 min
Ingredients: 0.25 cup walnut oil; 2 tablespoons cider vinegar; 2 tablespoons apple cider; 2 teaspoons Dijon mustard; 0.25 teaspoon salt; 0.25 teaspoon ground pepper; 3 cups chopped curly kale; 2 cups chopped green or red cabbage; 1 large sweet apple, chopped; 1 cup chopped celery; 0.33 cup dried cranberries; 0.33 cup unsalted sunflower seeds; 0.33 cup crumbled feta cheese

Chopped Salad with Apple & Cranberry

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Cranberries and apples add pops of sweetness to combine with the salty bites of feta cheese in this tasty salad. We use curly kale here, but you could substitute lacinato if you prefer. Serve this salad alongside any holiday meal or dinner party menu.

Carolyn Casner

Published on December 21, 2022

Reviewed by Dietitian

Nadine Bradley, RD, CNSC

a recipe photo of the Chopped Salad with Apple & Cranberry served in a bowl with utensils beside it — Photo: Alexandra Shytsman

Active Time:

25 mins

Total Time:

35 mins

Servings:

Nutrition Profile:

Egg Free Gluten-Free Soy-Free Vegetarian

Jump to Nutrition Facts

Ingredients

¼ cup walnut oil
2 tablespoons cider vinegar
2 tablespoons apple cider
2 teaspoons Dijon mustard
¼ teaspoon salt
¼ teaspoon ground pepper
3 cups chopped curly kale
2 cups chopped green or red cabbage
1 large sweet apple, chopped
1 cup chopped celery
⅓ cup dried cranberries
⅓ cup unsalted sunflower seeds
⅓ cup crumbled feta cheese

Directions

Whisk oil, vinegar, cider, mustard, salt and pepper together in a large bowl. Add kale, cabbage, apple, celery and cranberries. Toss well to coat. Let marinate for at least 10 minutes. Stir in sunflower seeds and feta before serving.

Nutrition Facts (per serving)

216	Calories
15g	Fat
18g	Carbs
4g	Protein

Nutrition Facts
Servings Per Recipe 6
Serving Size 1 1/3 cups
Calories 216
% Daily Value *
Total Carbohydrate 18g	7%
Dietary Fiber 4g	14%
Total Sugars 13g
Protein 4g	8%
Total Fat 15g	19%
Saturated Fat 3g	15%
Cholesterol 7mg	2%
Vitamin A 960IU	19%
Vitamin C 23mg	26%
Vitamin D 1IU	0%
Vitamin E 1mg	4%
Folate 52mcg	13%
Vitamin K 86mcg	72%
Sodium 237mg	10%
Calcium 81mg	6%
Iron 1mg	6%
Magnesium 39mg	9%
Potassium 235mg	5%
Zinc 1mg	9%
Omega 3 1g

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.