Kale salad is a delicious way to enjoy one of the healthiest greens around. Massaging the kale transforms its texture, making it tender and flavorful while retaining its hearty bite. Paired with crunchy nuts, sweet dried fruits, and a tangy dressing, this kale salad is versatile, nutrient-packed, and satisfying.
Equipment:
- Large mixing bowl
- Salad spinner (optional)
- Cutting board and knife
- Small whisk or fork
- Measuring cups and spoons
Ingredients:
- 1 large bunch of kale (about 8 cups), stems removed and chopped
- ¼ cup olive oil
- Juice of 1 lemon (about 2 tablespoons)
- 1 tablespoon Dijon mustard
- 1 tablespoon honey or maple syrup
- 1 clove garlic, minced
- Salt and pepper to taste
- ½ cup dried cranberries or raisins
- ¼ cup chopped almonds, walnuts, or sunflower seeds
- ¼ cup crumbled feta or goat cheese (optional)
- 1 small apple or pear, thinly sliced (optional)
Instructions:
- Prepare the Kale:
- Wash the kale thoroughly and dry it with a salad spinner or kitchen towel. Remove the tough stems and chop the leaves into bite-sized pieces.
- Massage the Kale:
- Place the kale in a large mixing bowl. Add a pinch of salt and drizzle with a teaspoon of olive oil. Using your hands, massage the kale for 2–3 minutes until the leaves become tender and slightly darker in color.
- Make the Dressing:
- In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, honey or maple syrup, minced garlic, and a pinch of salt and pepper until emulsified.
- Assemble the Salad:
- Add the cranberries, nuts, and cheese (if using) to the kale. If using apple or pear slices, toss them in as well.
- Toss with Dressing:
- Pour the dressing over the salad and toss well to combine.
- Serve:
- Transfer the salad to a serving bowl or plates and enjoy immediately or let it sit for 10–15 minutes to allow the flavors to meld.
Tips:
- Experiment with toppings like roasted chickpeas, pumpkin seeds, or shredded carrots.
- Add grilled chicken or quinoa for a heartier meal.
- Use baby kale if you prefer a more delicate texture without massaging.
This kale salad is a simple yet flavorful way to enjoy a powerhouse green. Whether as a side dish or a light main course, it’s endlessly adaptable and always refreshing. Dive into a bowl of wholesome goodness and savor the crunch, tang, and sweetness in every bite!
Kale Salad Recipe
This vibrant kale salad recipe is packed with fresh greens, crunchy toppings, and a zesty homemade dressing. Perfect as a healthy side dish or light meal!
Equipment
- Large mixing bowl
- Salad spinner (optional)
- Cutting board and knife
- Small whisk or fork
- Measuring cups and spoons
Ingredients
- 1 large bunch of kale about 8 cups, stems removed and chopped
- ¼ cup olive oil
- Juice of 1 lemon about 2 tablespoons
- 1 tablespoon Dijon mustard
- 1 tablespoon honey or maple syrup
- 1 clove garlic minced
- Salt and pepper to taste
- ½ cup dried cranberries or raisins
- ¼ cup chopped almonds walnuts, or sunflower seeds
- ¼ cup crumbled feta or goat cheese optional
- 1 small apple or pear thinly sliced (optional)
Instructions
- Prepare the Kale:
- Wash the kale thoroughly and dry it with a salad spinner or kitchen towel. Remove the tough stems and chop the leaves into bite-sized pieces.
- Massage the Kale:
- Place the kale in a large mixing bowl. Add a pinch of salt and drizzle with a teaspoon of olive oil. Using your hands, massage the kale for 2–3 minutes until the leaves become tender and slightly darker in color.
- Make the Dressing:
- In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, honey or maple syrup, minced garlic, and a pinch of salt and pepper until emulsified.
- Assemble the Salad:
- Add the cranberries, nuts, and cheese (if using) to the kale. If using apple or pear slices, toss them in as well.
- Toss with Dressing:
- Pour the dressing over the salad and toss well to combine.
- Serve:
- Transfer the salad to a serving bowl or plates and enjoy immediately or let it sit for 10–15 minutes to allow the flavors to meld.
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