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Garlicky Massaged Kale Salad with Chipotle Dressing
5 from 69 votes

Garlicky Massaged Kale Salad with Chipotle Dressing

This Garlicky Massaged Kale Salad features chopped curly kale combined with fresh vegetables like cucumber and cherry tomatoes, dressed in a smoky chipotle dressing. The kale is massaged to soften its texture and evenly coated with either a garlic-infused olive oil dressing or a honey chipotle dressing, balancing heat and sweetness. The salad is enhanced further by optional toppings such as pepitas, toasted pecans, or hemp seeds, adding crunch and nutrition.

Prep Time
15 mins
Total Time
15 mins
Servings: 4 servings
Calories: 105 kcal
Course: Salad
Cuisine: American

Ingredients

  • 4 cups curly kale chopped
  • 1-2 cups vegetable I used cucumber + cherry tomatoes, chopped
OPTION #1 - GARLIC CHIPOTLE OIL DRESSING
  • 2-3 TBSP extra virgin olive oil chipotle
  • 1 tablespoon lemon juice fresh
  • 3-4 cloves garlic minced
  • ¼-½ teaspoon garlic powder
  • ¼ teaspoon salt
OPTION #2 - HONEY CHIPOTLE DRESSING
  • ⅓ cup avocado oil
  • 3 TBSP red wine vinegar
  • 1.5 TBSP honey
  • ¾ tsp salt
  • ¼ tsp black pepper
  • ¼ tsp oregano dried
  • ¼ tsp cumin ground
  • 1 chipotle pepper in adobo sauce
  • 1 garlic smashed and peeled, small or medium clove

Instructions

IF USING GARLIC CHIPOTLE DRESSING
    Cup of Yum
  1. Whisk together your dressing ingredients and, using your digits, massage it into chopped/torn kale leaves. This is the dressing that most reminds me of the garlic spiked whole foods salad but with a little added chipotle flavor.
IF USING HONEY CHIPOTLE DRESSING
  1. Combine all ingredients in a blender or food processor and blend/process until smooth and emulsified.
  2. Dip a kale leaf or cucumber slice into the dressing to taste-test and adjust any ingredients to taste. For more chipotle flavor you can add a little extra adobo sauce or adjust the sweetness/tartness with the honey and vinegar, etc… Let your taste buds be your guide! You can even add some fresh lemon juice to the mix.
FOR THE SALAD
  1. Chop up your favorite vegetables (tomatoes, cucumber, and avocado all work great here!) and massage the kale using either a little bit of the dressing or a drizzle of oil and a pinch of salt.
  2. Combine kale and veggies in a large mixing bowl and drizzle desired amount of dressing on top. For the garlic chipotle oil dressing, the entire amount is perfect for this salad; if using the honey chipotle dressing, add around half the dressing and serve with the remainder so everyone can add their desired amount.
  3. Optional extras include pepitas, toasted pecans, sliced almonds, hemp hearts, crispy roasted chickpeas, etc... Let your taste buds be your guide!

Notes

  • Massaging the kale helps soften it and allows the dressing to penetrate for better flavor and texture.
  • Adjust the chipotle and honey amounts in the dressing to taste for preferred heat and sweetness levels.
  • Top the salad with seeds or nuts such as pepitas, toasted pecans, or hemp seeds to add texture and extra nutrients.
  • Use fresh garlic for the dressing to enhance the garlicky flavor.
  • Combine fresh, crisp vegetables like cucumber and cherry tomatoes to balance the robust kale flavor.

Nutrition Information

Calories 105kcal (5%) Carbohydrates 8g (3%) Protein 3g (6%) Fat 8g (12%) Saturated Fat 1g (5%) Sodium 245mg (10%) Potassium 386mg (8%) Fiber 1g (4%) Sugar 1g (2%) Vitamin A 6717IU (134%) Vitamin C 84mg (93%) Calcium 111mg (11%) Iron 1mg (6%)

Nutrition Facts

Serving: 4 servings

Amount Per Serving

Calories 105

% Daily Value*

Calories 105kcal 5%
Carbohydrates 8g 3%
Protein 3g 6%
Fat 8g 12%
Saturated Fat 1g 5%
Sodium 245mg 10%
Potassium 386mg 8%
Fiber 1g 4%
Sugar 1g 2%
Vitamin A 6717IU 134%
Vitamin C 84mg 93%
Calcium 111mg 11%
Iron 1mg 6%

* Percent Daily Values are based on a 2,000 calorie diet.