Massaged Kale Salad
This massaged kale salad recipe is so good because it transforms tough kale into tender, flavorful greens that are easy to enjoy, while the massaging process helps the kale absorb the dressing for a more delicious and satisfying salad. Packed with nutrients and bursting with fresh flavors, it’s a healthy and tasty way to enjoy kale.
Massaging kale breaks down its tough fibers, making the leaves softer, more tender, and easier to eat, while also helping the kale absorb the dressing better, resulting in a more flavorful and enjoyable salad.
We have several delicious raw vegan salads on this website like our creamy vegan coleslaw, this easy dairy-free broccoli salad, and my fresh cucumber and tomato salad.
Reasons you will love this recipe
- Tender and Flavorful: Massaging the kale makes it soft and tender, allowing it to better absorb the vibrant, oil-free dressing, resulting in a deliciously flavorful salad.
- Healthy and Nutrient-Packed: This salad is loaded with vitamins, minerals, and antioxidants from fresh kale and other wholesome ingredients, making it a nutritious choice for a healthy diet.
- Low-Calorie and Guilt-Free: Being oil-free, this kale salad is a light, low-calorie option that you can enjoy without any guilt, perfect for those watching their calorie intake.
- Easy to Prepare: With simple ingredients and a quick preparation process, this massaged kale salad is easy to make, making it a convenient and tasty addition to any meal.
Ingredients you will need
- Fresh kale- When prepared properly, kale absorbs dressings and seasonings well, making it both flavorful and highly nutritious.
- Massaging components- Lemon juice and salt soften kale by breaking down its tough cell walls, helping to tenderize the leaves and reduce their bitterness.
- Sweetener- Agave nectar, maple syrup, or date syrup
- Crunch- We add sunflower seeds or pumpkin seeds for a nutty flavor and crunch.
- Dry fruit- Raisins and dried cranberries create a sweet and tangy balance.
Pro tips & suggestions
Kale- One thing I’ve noticed with the pre-cut kale in bags is that the leaves are sliced horizontally which causes the stems to be included in them. The stems are so fibrous that it’s best to take them out because they won’t cook down to being soft.
Those cut bags of kale are great for things like smoothies, but not so much for making dishes like oil-free braised kale or fresh kale Mexican salad. I always buy whole-leaf kale and de-stem it. Only takes a few minutes.
Scraps: Don’t throw those discarded stems away. They are packed with nutrition and are great for making your own veggie stock.
How to make a massaged kale salad
The recipe card at the bottom of the page has the full list of ingredients with measurements and instructions.
STEP #1: Wash the kale leaves thoroughly. Remove the stem from the kale. Destemming is not difficult and doesn’t even require a knife or scissors.
STEP #2: To strip out the stems, simply grasp a kale leaf with one hand by the stem. Wrap your other hand firmly around the lower end of the leafy part. Slide your hand up the leaf, staying close to the stem, to strip off the leafy part.
STEP #3: Tear into bite-sized pieces and place in a large bowl. Add the salt and 1/2 of the lemon juice.
Massage the kale for 2-3 minutes. It will reduce drastically in size and become more tender.
STEP #4: Drizzle with agave (or another sweetener), the rest of the lemon juice, pumpkin or sesame seeds, raisins, and cranberries. Mix thoroughly and serve.
Frequently Asked Questions
Massaging kale helps break down its tough fibers, making the leaves softer, more tender, and easier to eat. This process also allows the kale to better absorb the dressing, enhancing the flavor of the salad.
You should massage kale for about 2 to 3 minutes, or until the leaves darken in color and become noticeably softer. Be sure to massage the kale thoroughly to achieve the best texture.
Yes, you can use any type of kale, such as curly kale, lacinato (dinosaur) kale, or red kale. However, lacinato kale is often preferred for its slightly softer texture and milder flavor.
Massaged kale salad can be stored in an airtight container in the refrigerator for up to 2-3 days. Unlike other greens, kale holds up well even after being dressed, making it a great option for meal prep.
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Massaged Kale Salad
Ingredients
- 1 bunch fresh kale
- 1/2 teaspoon salt
- 3 tablespoons lemon juice
- 3 tablespoons agave maple syrup, honey, etc
- 2 tablespoons sunflower seeds or pumpkin seeds
- 1/4 cup raisins
- 1/4 cup cranberries
- 10 cherry tomatoes halved
Instructions
- Wash the kale leaves thoroughly. Remove the stem from the kale. Destemming is not difficult and doesn’t even require a knife or scissors.
- To strip out the stems, simply grasp a kale leaf with one hand by the stem. Wrap your other hand firmly around the lower end of the leafy part. Slide your hand up the leaf, staying close to the stem, to strip off the leafy part.
- Tear into bite-sized pieces and place in a large bowl. Add the salt and 1/2 of the lemon juice.
- Massage the kale for 2-3 minutes. It will reduce drastically in size and become more tender.
- Drizzle with agave (or another sweetener), the rest of the lemon juice, pumpkin or sesame seeds, raisins, and cranberries. Mix thoroughly and serve.
Video
Notes
Nutrition
Disclaimer
To obtain the most accurate representation of the nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator. You are solely responsible for ensuring that any nutritional information provided is accurate, complete, and useful.
