This salad is quick to prepare and incredibly nutritious. Massaging the kale transforms it from tough and bitter into tender and flavorful. The ingredients are simple, customizable, and easy to find, making this salad perfect for everyday meals or last-minute gatherings.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
fresh kale (curly or lacinato) olive oil fresh lemon juice salt black pepper garlic (optional) parmesan cheese or nutritional yeast (optional) nuts or seeds such as almonds, walnuts, or sunflower seeds (optional)
Directions
Wash and dry the kale thoroughly, then remove the thick stems and chop the leaves into bite-sized pieces. Place the kale in a large bowl and drizzle with olive oil and lemon juice. Add salt and gently massage the kale with your hands for 1 to 2 minutes until it softens and darkens in color. Mix in garlic if using, then taste and adjust seasoning with more salt, pepper, or lemon juice. Finish with cheese, nuts, or seeds if desired, and toss gently before serving.
Servings and timing
Servings: 2 to 4 Prep time: 10 minutes Total time: 10 minutes
Variations
Add sliced avocado or apple for extra creaminess or crunch. Mix in chickpeas or white beans to make it more filling. Use lime juice or apple cider vinegar instead of lemon for a different flavor. Add a touch of honey or maple syrup for a slightly sweet dressing. Top with grilled chicken, tofu, or salmon for a complete meal.
Storage/Reheating
Store leftover kale salad in an airtight container in the refrigerator for up to 2 days. The kale will continue to soften but remain flavorful. This salad is best enjoyed cold and does not require reheating.
FAQs
Can I make this salad ahead of time?
Yes, you can massage the kale and store it in the refrigerator up to a day in advance, then add toppings just before serving.
Do I need to massage the kale?
Yes, massaging is key to making the kale tender and reducing bitterness.
What type of kale works best?
Both curly kale and lacinato kale work well in this recipe.
Is this salad vegan?
It can be vegan if you skip the cheese or use nutritional yeast instead.
Can I use bottled lemon juice?
Fresh lemon juice is recommended for the best flavor, but bottled can work in a pinch.
How do I make it more filling?
Add protein such as beans, grilled chicken, or tofu.
Can I add other vegetables?
Yes, shredded carrots, cucumbers, or cherry tomatoes are great additions.
Is this salad gluten-free?
Yes, all the ingredients are naturally gluten-free.
What can I use instead of olive oil?
Avocado oil or another mild vegetable oil can be used.
Why does my kale taste bitter?
Kale can taste bitter if it’s not massaged enough or if it’s very mature; extra lemon juice can help balance the flavor.
Conclusion
This simple kale salad is an easy, healthy recipe that proves nutritious food doesn’t have to be complicated. With minimal ingredients and endless variations, it’s a reliable go-to dish you’ll want to make again and again.
A fresh and healthy simple kale salad made with tenderized kale, lemon, and olive oil. Quick to prepare, nutritious, and perfect as a light meal or versatile side dish.
Ingredients
4 cups fresh kale, chopped
2 tablespoons olive oil
1 tablespoon fresh lemon juice
1/4 teaspoon salt
1/8 teaspoon black pepper
1 small garlic clove, minced (optional)
2 tablespoons nutritional yeast (optional)
2 tablespoons nuts or seeds such as almonds, walnuts, or sunflower seeds (optional)
Instructions
Wash and dry the kale thoroughly, remove the thick stems, and chop the leaves into bite-sized pieces.
Place the kale in a large bowl and drizzle with olive oil and lemon juice.
Add salt and massage the kale with clean hands for 1 to 2 minutes until it becomes tender and darker in color.
Mix in garlic if using, then taste and adjust seasoning with more salt, pepper, or lemon juice as needed.
Top with nutritional yeast and nuts or seeds if desired, toss gently, and serve immediately.
Notes
Massaging the kale is essential for reducing bitterness and improving texture.This salad is highly customizable with fruits, beans, or protein.Add toppings just before serving if making ahead.
