Massaged Kale Salad
User Reviews
5
Massaged Kale Salad
Description
This salad starts with curly kale that is tough and fibrous initially, but it becomes tender and less bitter after being massaged with a dressing of olive oil, apple cider vinegar, maple syrup, Dijon mustard, salt, and pepper. The gentle massaging darkens the kale and improves its tenderness without cooking.
The salad is then combined with thinly sliced red onion for bite and sweetness from dried cranberries, while toasted pecans add a crunchy contrast. A finishing touch of crumbled feta cheese brings a creamy, salty element that ties the flavors and textures together.
This salad is served fresh immediately after assembly. The massaging step is essential to cut down the toughness of the kale, making it easier and more pleasant to eat. The mixture of sweet, tangy, crunchy, and creamy components makes it a well-rounded side or light meal.
Ingredients
For the Vinaigrette
- ¼ cup extra-virgin olive oil
- 3 tablespoons apple cider vinegar
- 1 tablespoon maple syrup
- 1 teaspoon Dijon mustard
- ½ teaspoon salt
- ¼ teaspoon black pepper
For the Salad
- 1 bunch curly kale stems removed and leaves chopped
- ¼ red onion thinly sliced
- ¼ cup dried cranberries
- ¼ cup pecans chopped, toasted
- ¼ cup feta cheese crumbled
Instructions
- In a large bowl, whisk together the olive oil, apple cider vinegar, maple syrup, Dijon mustard, salt, and pepper.
- Add the chopped kale to the large bowl on top of the vinaigrette. Use your hands to gently massage the kale for a couple minutes until it becomes slightly softer and darker in color.
- Add the red onions, dried cranberries, and toasted pecans to the massaged kale and gently toss all the ingredients together until everything is well combined.
- Sprinkle the feta cheese on top and serve immediately.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6servings
Amount Per Serving
Calories 161 kcal
% Daily Value*
| Calories | 161kcal | 8% |
| Carbohydrates | 9g | 3% |
| Protein | 2g | 4% |
| Fat | 14g | 22% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 9g | 45% |
| Cholesterol | 6mg | 2% |
| Sodium | 287mg | 12% |
| Potassium | 121mg | 3% |
| Fiber | 2g | 8% |
| Sugar | 6g | 12% |
| Vitamin A | 2194IU | 44% |
| Vitamin C | 21mg | 23% |
| Calcium | 96mg | 10% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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