Recipes
April 19, 2018

Recipe: Vegan Massaged Kale Salad

by Massaged kale salad with apple slices, served in a bowl

A bowl of greens gets some zingy flavor and its own spa treatment in this recipe for raw kale salad.

 

This citrusy, vegan salad is a healthy, beautiful side dish to light lunches or dinners. Its lemon juice and honey provide zippy flavor; and the kale is a leafy green full of heart-healthy antioxidants.

The “massage” part is about giving the kale a light kneading. That’s a surprising instruction, but it will soften the leaves and reduce some of the kale’s stiff, chewy quality. Wash your hands before starting. Also, if you don’t want olive oil and lemon juice on your hands, you can put the ingredients in a gallon-size zip-top plastic bag, zip it closed and massage everything inside the bag.

This recipe makes four raw kale salads.

 

 

Ingredients to make kale salad: kale, apple, lemons, almondsIngredients

1 cup lemon juice
1 bunch kale, cut into bite-sized pieces
1/4 cup olive oil
2 teaspoons honey
1/4 teaspoon ground black pepper
1 medium-sized apple, thinly sliced
1/4 cup roasted walnuts (optional)

 

Instructions

Kale in a mixing bowl with freshly squeezed lemon juice

In a bowl, combine half of the lemon juice and kale with a drizzle of olive oil. Massage the kale until it starts to soften and wilt, about 2 – 3 minutes. In a small bowl, mix the remaining lemon juice with the honey and ground pepper. Add 1/4 cup of olive oil while whisking until dressing forms.

 

Massaged kale salad with apple slices, served in a bowl

Pour the dressing over the kale and toss to coat. Top with sliced apples and walnuts.

 

Recipe: Massaged kale salad
Author: 
Recipe type: Salad
Prep time: 
Total time: 
Serves: 4 1-cup servings
 
Ingredients
  • 1 cup lemon juice
  • 1 bunch kale, cut into bite-sized pieces
  • ¼ cup olive oil
  • 2 teaspoons honey
  • ¼ teaspoon ground black pepper
  • 1 medium-sized apple, thinly sliced
  • ¼ cup roasted walnuts (optional)
Instructions
  1. In a bowl, combine half of the lemon juice and kale with a drizzle of olive oil.
  2. Massage the kale until it starts to soften and wilt, about 2 - 3 minutes.
  3. In a small bowl, mix the remaining lemon juice with the honey and ground pepper.
  4. Add ¼ cup of olive oil while whisking until dressing forms.
  5. Pour the dressing over the kale. Toss to coat.
  6. Top with sliced apples and walnuts (walnuts are optional).
Nutrition Information
Serving size: 1 cup Calories: 251 Fat: 19 grams Saturated fat: 2 grams Carbohydrates: 20 grams Sodium: 27 milligrams Fiber: 3 grams Protein: 4 grams Cholesterol: 0 milligrams

 

 

 

 

Lunch, Dinner

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