Massaged Kale Salad Recipe

Introduction

Massaged kale salad is a simple yet flavorful way to enjoy this nutritious leafy green. The process of massaging softens the kale, making it tender and easier to digest while enhancing its flavor. This salad pairs beautifully with fresh avocado and a zesty lemon dressing.

Ingredients

• 1 large head curly kale, de-stemmed and chopped
• Juice of 1 lemon (about 3 tablespoons)
• 1 avocado, sliced
• ½ teaspoon sea salt
• Salad toppings such as tomatoes, cucumber, additional avocado, roasted chickpeas, etc.
• Dressing of choice

Instructions

1. Step 1: Rinse the kale thoroughly, remove the stems, and dry the leaves using a clean kitchen towel. Chop the kale into bite-sized pieces and place them in a large bowl.
2. Step 2: Add the lemon juice, avocado slices, and sea salt to the kale.
3. Step 3: Using your hands, gently massage the kale and avocado together. Mash the avocado as you massage so it coats the leaves evenly. Continue massaging for 1 to 2 minutes until the kale softens and turns slightly darker.
4. Step 4: Let the massaged kale rest for about 15 minutes before serving to allow the flavors to meld.
5. Step 5: Top the salad with your favorite toppings or dressing for extra flavor and texture. Roasted chickpeas add a nice crunch.

Tips & Variations

• For a nuttier flavor, add toasted pine nuts or almonds as toppings.
• Swap lemon juice for lime juice or apple cider vinegar for a different tang.
• Try massaging in a little olive oil along with the lemon juice and salt for a richer taste.
• To make it vegan-friendly, choose a dressing without honey or dairy.

Storage

Store leftover massaged kale salad in an airtight container in the refrigerator for up to 2 days. The kale remains tender, but toppings or dressings may affect freshness. If possible, store toppings separately and add just before serving. Reheat is not necessary as this salad is best served chilled or at room temperature.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Why do you massage kale for this salad?

Massaging kale breaks down its tough fibers, making it softer, less bitter, and easier to chew and digest. It also helps the avocado and lemon juice coat the leaves evenly, enhancing the flavor and texture.

Can I use other types of kale for this recipe?

Yes, you can use Tuscan kale (also called Lacinato or dinosaur kale) or baby kale. Keep in mind that curly kale stands up best to massaging because of its sturdy texture.

Massaged Kale Salad Recipe

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4.5 from 117 reviews

This Massaged Kale Salad is a fresh and vibrant dish featuring tenderized curly kale coated with creamy avocado and bright lemon juice. The massaging process softens the kale’s texture, making it easier to enjoy while enhancing its flavor. Topped with your favorite salad additions like tomatoes, cucumber, and roasted chickpeas, this salad is wholesome, nutritious, and perfect as a light meal or side dish.

• Author: Jeannette
• Prep Time: 10 minutes
• Cook Time: 0 minutes
• Total Time: 25 minutes
• Yield: 4 servings 1x
• Category: Salad
• Method: No-Cook
• Cuisine: American
• Diet: Vegan

Ingredients

Scale 1x2x3x

Salad Base

• 1 large head curly kale, de-stemmed and chopped
• Juice of 1 lemon (about 3 tablespoons)
• 1 avocado, sliced
• ½ teaspoon sea salt

Optional Toppings

• Tomatoes
• Cucumber
• Additional avocado
• Roasted chickpeas

Dressing

• Dressing of choice (optional, see suggested dressings in the recipe links)

Instructions

1. Prepare the kale: Rinse the kale thoroughly under cold water, remove the tough stems by slicing or tearing them away, and pat the leaves dry completely with a clean kitchen towel. Chop the kale into bite-sized pieces and place them into a large mixing bowl.
2. Add flavor ingredients: Pour the lemon juice over the kale, add the sliced avocado, and sprinkle the sea salt evenly throughout the bowl.
3. Massage the kale: Using clean hands, gently massage and squeeze the kale with the avocado, mashing the avocado as you go so it coats the kale leaves evenly. Continue massaging for about 1 to 2 minutes until the kale becomes noticeably softer and takes on a darker green color.
4. Rest the salad: Allow the massaged kale to sit and rest at room temperature for approximately 15 minutes. This further tenderizes the leaves and melds the flavors.
5. Add toppings and dressing: Just before serving, top the salad with your choice of fresh vegetables like tomatoes and cucumber, extra avocado slices, or crunchy roasted chickpeas. Drizzle your preferred dressing to enhance the salad’s flavor if desired.

Notes

• Massaging the kale is essential to soften its tough texture and eliminate bitterness.
• Drying the kale leaves thoroughly ensures better absorption of the lemon juice and avocado.
• You can customize the salad with any toppings or dressings based on your preference.
• Roasted chickpeas add a crunchy texture and extra protein.
• This salad is best served fresh but can be refrigerated covered for up to 1 day.

Keywords: massaged kale salad, kale salad, avocado salad, healthy salad, no-cook salad, vegan salad