Easy Massaged Kale Salad (15 Minutes!)
User Reviews
5
Easy Massaged Kale Salad (15 Minutes!)
Description
The preparation starts with removing the thick kale stems and chopping the leaves into bite-sized pieces. Massaging the kale with lemon juice and olive oil breaks down its fibrous texture, yielding a more tender and palatable base. The dressing combines tahini, lemon juice, maple syrup, salt, and water whisked to a pourable consistency, delivering a nutty, tangy, and slightly sweet flavor that coats the kale evenly.
Optional toppings like crispy chickpeas add a crunchy element. The salad balances the earthiness of kale with the creaminess of tahini and brightness from lemon, making it appealing despite the robust base ingredient. It suits those looking to include nutrient-dense greens in a flavorful form.
The notes advise preferring curly kale for this massaged salad since it benefits most from softening, and suggest that preparation time excludes optional chickpea baking. Nutritional information and dressing variations are mentioned but are secondary to the core method.
Ingredients
- 2 large bundles curly kale large stems removed and roughly chopped
- 1 Tbsp lemon juice
- 1 Tbsp extra virgin olive oil (if avoiding oil, omit)
- 1 healthy pinch salt sea salt
DRESSING
- 1/3 cup tahini (see our Tahini Review!)
- 3 Tbsp lemon juice
- 1-2 Tbsp maple syrup (or sub agave, or honey if not vegan)
- 1 pinch salt optional, sea salt
- water ~3-6 Tbsp or 45-90 ml as original recipe is written, to thin
TOPPINGS optional
- chickpeas or store-bought, crispy baked
Instructions
- Once you’ve rinsed and dried your kale, run your hand along the stem to remove the green leaves from the stalky stem. You don’t have to remove the stem completely (we actually enjoy the top 2/3 in the salad), but be sure to compost or reserve the larger bottom stalks for DIY vegetable broth.
- Stack your stalks of kale on top of each other and finely chop. No need to mince, just cut into manageable, bite-size pieces.
- Add kale to a large mixing / serving bowl and top with lemon juice and extra virgin olive oil. Then massage with clean hands for about 3 minutes. The point of massaging is to infuse the kale with the lemon juice and oil, and also to break down some of the tough, fibrous characteristics of kale. This makes it easier to chew and digest, and makes for a more tender salad. Season with salt, massage/toss once more, then set aside.
- Next prepare the dressing by adding tahini, lemon juice, maple syrup, and salt (optional) to a medium mixing bowl. Whisk to combine. Then slowly add water until creamy and pourable. The mixture may seize up and thicken at first, but continue adding water a little at a time, whisking until creamy and smooth. Taste and adjust flavor as needed, adding more lemon juice for acidity, maple syrup for sweetness, or salt to taste. Set aside. (Store leftover dressing in the refrigerator up to 5-7 days — sometimes longer.)
- To serve, top with desired amount of dressing and crispy chickpeas (optional), toss, and serve. Leftovers keep covered in the refrigerator up to 3-4 days (not freezer friendly). We enjoy leftovers chilled, but also find that they sauté nicely (even with the dressing and chickpeas) if you’re looking for a cooked version.
Notes
- Use curly kale to benefit most from the massaging process; non-curly kale requires less or no massaging.
- Preparation time excludes baking crispy chickpeas if adding as a topping.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4(Servings)
Amount Per Serving
Calories 183 kcal
% Daily Value*
| Serving | 4servings | |
| Calories | 183 | 9% |
| Carbohydrates | 10.8g | 4% |
| Protein | 6.9g | 14% |
| Fat | 14.4g | 22% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 5.16g | 30% |
| Monounsaturated Fat | 6.5g | 33% |
| Trans Fat | 0g | 0% |
| Cholesterol | 0mg | 0% |
| Sodium | 46mg | 2% |
| Potassium | 315mg | 7% |
| Fiber | 4.4g | 18% |
| Sugar | 4.4g | 9% |
| Vitamin A | 4013IU | 80% |
| Vitamin C | 53.89mg | 60% |
| Calcium | 81mg | 8% |
| Iron | 2.22mg | 12% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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