Raw Kale and Spinach Salad

Raw Kale and spinach salad
Yasmin Fahr


For the quick-pickled red onions

  • red onion, sliced thinly
  •   Red wine vineger
  •  Pinch of  salt, plus more to taste
  •  Pinch of  sugar

For the salad

  • lacinato kale (aka dinosaur Tuscan kale), stems removed and cut into 1/2-inch ribbons
  • spinach, stems removed and cut into 1/2-inch ribbons
  •   Juice of 1 lemon
  • clove garlic, minced or grated with a Microplane
  • 3   extra-virgin olive oil
  • grated white Cheddar
  •   Salt, and fresh black pepper, to taste
  • cilantro, stems removed
  • 1/2  chia seeds (optional)

This superfood salad is packed with nutrients and vitamins (and is absolutely addicting). The quick-pickled red onions add a tangy bite to the dish, while the garlicky dressing breaks down Kale's tough leaves for a crunchy and hearty salad. Tossing some chia seeds on top is just for good measure and health. Feel free to substitute them with toasted sunflower seeds, hemp seeds, or another nut. 

Click here to see The Best Kale Recipes You've Ever Tried. 


For the quick-pickled red onions

In a bowl, place the red onion slices and cover with the vinegar. Add the salt and sugar and toss. Leave for 30 minutes in the refrigerator, covered. 


For the salad

Place the kale and spinach in a large serving bowl. In a separate bowl, mix together the dressing ingredients (including the cheese). Whisk together until full incorporated and pour over the greens. Toss to combine and let sit for 15-30 minutes to soften the greens.

After that time, add about half of the pickled red onions (the rest will stay for up to 1 week in the fridge), roughly tear the cilantro on top and sprinkle with the chia seeds. Serve immediately with extra fresh pepper, if desired. 


Calories per serving:

29 calories

Dietary restrictions:

Low Fat, Low Sodium Fat Free, Low Fat Abs, Sugar Conscious, Low Potassium, Kidney Friendly, Vegetarian, Gluten Free, Wheat Free, Egg Free, Peanut Free, Tree Nut Free, Soy Free, Fish Free, Shellfish Free

Daily value:



  • Fat 1g 1%
  • Carbs 21g 7%
  • Saturated 0g 1%
  • Fiber 5g 20%
  • Sugars 8g
  • Monounsaturated 0g
  • Polyunsaturated 0g
  • Protein 3g 7%
  • Sodium 312mg 13%
  • Calcium 90mg 9%
  • Magnesium 31mg 8%
  • Potassium 450mg 13%
  • Iron 1mg 7%
  • Zinc 0mg 3%
  • Phosphorus 76mg 11%
  • Vitamin A 148µg 16%
  • Vitamin C 69mg 115%
  • Thiamin (B1) 0mg 8%
  • Riboflavin (B2) 0mg 6%
  • Niacin (B3) 1mg 3%
  • Vitamin B6 0mg 15%
  • Folic Acid (B9) 67µg 17%
  • Vitamin E 1mg 4%
  • Vitamin K 185µg 232%
MORE FROM EDAMAM Have a question about nutritional data? Let us know.
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