This salad is my go-to when I want something light, delicious, and healthy
If ever I feel like I’ve been slacking in terms of healthy eating, or whenever I’m craving something really nutritious, I always rely on kale salad to turn things around. There’s just something about this leafy green that always leaves me feeling satisfied, both in terms of nutrition and flavor. But I’m not talking about kale on its own here—it definitely needs other ingredients to lift it up. A delicious, homemade salad dressing is certainly key, along with other varied additions that give the salad more flavor and texture.
Take this recipe, for example. The dressing is tangy yet sweet, thanks to the combination of lemon juice, balsamic vinegar, Dijon mustard, and honey. Chopped almonds also add a nice crunch to the salad, along with shredded carrots and purple cabbage. Finally, dried cranberries add a touch more sweetness and pops of surprising but welcome chewiness.
The possibilities for these salad additions are endless, so it’s easy to customize this chopped kale salad according to your personal preferences. I love eating this salad for a quick, healthy lunch, but you could definitely add a protein or grain to make it heartier.
Why is it necessary to massage the kale?
If you find that the kale salads you make at home don’t quite live up to those you’ve had at restaurants, there might be one key reason why. Raw kale is tough and fibrous and therefore needs a little extra prep work. The secret is to massage it (no masseuse qualifications required). To do so, all you need is a big bowl, clean hands, and a small drizzle of olive oil.
First, wash and dry your kale, and then separate the leafy portions from the stems with a knife or your hands. Chop or tear the kale into bite-sized pieces and add them to the bowl with a little olive oil and a pinch of salt. Start scrunching the kale between your fingers until some of the fiber starts to break down. You want the leaves to just start to wilt, making them feel a bit softer than raw kale, but still with some crispiness present. Over-massaging can leave you with kale that’s a bit too mushy. Taste as you go until you reach the desired level of tenderness. The optimal end result will be kale that’s not only tender but less bitter-tasting than raw kale.
How do I store leftovers?
Leftovers keep super well in the fridge. You can store them for up to 3 days in an airtight container. Since kale is naturally rough and sturdy, it maintains its texture in the fridge without getting too soggy, even with the dressing and even after being massaged.
Serving suggestions
This salad is great on its own as a light lunch, though it can also make a fantastic side salad along with a main dish or a barbecue spread. These Breaded Pork Chops are fantastic, but I also love serving it with this Chicken Pesto Sandwich or these Grilled Herb Hummus Chicken Kebabs. Want to add more crunch to your kale salad? Consider topping it with Homemade Croutons or Roasted Squash Seeds.
Ingredients
- 1/3 cup extra-virgin olive oil plus more for massaging kale
- 1/4 cup fresh lemon juice
- 1 tablespoon balsamic vinegar
- 1 teaspoon Dijon mustard
- 1 tablespoon honey plus more to taste
- Kosher salt and freshly ground black pepper to taste
- 2 bunches kale stems removed and finely chopped (about 8 cups)
- 3/4 cup red cabbage finely chopped
- 1 cup shredded carrots
- 1/2 cup toasted sliced almonds
- 1/3 cup dried cranberries
Instructions
- In a small bowl, whisk together the extra-virgin olive oil, fresh lemon juice, balsamic vinegar, Dijon mustard, honey, and a pinch of salt and pepper. If needed, add more salt or honey to reach your desired taste.
- Place the chopped kale in a large bowl. Drizzle lightly with olive oil and sprinkle a pinch of salt. Massage the kale with your fingers until it softens.
- Add the red cabbage and shredded carrots to the massaged kale. Pour the dressing over the vegetables and toss well. Top with toasted sliced almonds and dried cranberries, mix gently, and serve.
Nutrition Info:
Nutrition information are estimates only and may vary based on the specific brands, ingredients, and portion sizes you use. This data is provided for informational purposes only.
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