Massaged Kale Salad

I’ve admitted before that I can be slow to embrace new trends and different methods of doing things.  Maybe it’s practicality, maybe it’s stubbornness…or a little bit of both.

The first time I tried a Massaged Kale Salad in a restaurant, I was sold.

Kale is very hardy and has a bitter flavor, which isn’t totally appealing to many. Massaging kale leaves in just a bit of olive oil for 1-2 minutes, however, makes the leaves nice and tender and mellows the bitter flavor.

This salad incorporates fresh lemon juice

The best part is that you can prep a batch of massaged kale to add to any number of recipes such as this kale fruit smoothie, kale apple salad and more!

Why you’ll love this recipe:

• This massaged kale salad is complete with tender kale leaves, and the bitter flavor of the kale is balanced perfectly with the addition of bright lemon and savory parmesan cheese.
• It’s simple, delicious and it can be customized with your favorite veggies, avocado, chickpeas, berries and more.
• Massaging kale takes just 10 minutes of prep and it can be stored in the refrigerator for up to 3-5 days.

Recipe ingredients

• Kale. I’ve used Tuscan kale in this massaged kale salad recipe (also known as dinosaur or lacinato kale), but curly kale and Red Russian kale work great as well. Baby kale will not work in this recipe as the leaves are already quite tender.
• Olive oil. You’ll need a minimum of 2 tablespoons of olive oil to massage into the kale leaves to break them down. Add more oil as needed depending on how large your bunch of kale is.
• Lemon. Fresh lemon juice is optional, but it adds wonderful flavor to the softened kale. Feel free to toss the leaves in my refreshing lemon vinaigrette recipe for even more lemon flavor.
• Seasoning. The leaves are seasoned simply with salt and pepper to heighten the flavors.
• Parmesan cheese. Shaved parmesan is a simple addition to this salad, and pairs beautifully with the bitter kale and bright lemon. Omit it to make this recipe vegan, and feel free to customize with your favorite veggies, chickpeas, avocado, berries and more.

See the recipe card below for the full list of ingredients and quantities.

How to massage kale

Prepping and massing kale couldn’t be easier. It takes about 10 minutes of time, and the best part is that there are no tough inner stems included like the pre-chopped kale that’s available at the supermarket.

Pro tip:  Massaged kale is great for meal prep!  Once the kale has been massaged, store in an air tight container and use within 3-5 days.  Add a bit more oil as needed, followed by the shaved parmesan or your favorite ingredients.

See the recipe card below for full instructions.

1. Wash the kale thoroughly, then drain in a colander and blot dry in a towel.
2. Tear the kale into bite-sized pieces and discard the tough inner stems.
3. Add olive oil, lemon, salt and pepper and massage the kale for 1-2 minutes until softened.
4. From here, add the shaved parmesan and serve, or store the kale in the refrigerator for up to 3-5 days.

Recipe FAQs

Recipe Notes

• Pro tip:  Massaged kale is great for meal prep!  Once the kale has been massaged, store in an air tight container and use within 3-5 days.  Add a bit more oil as needed, followed by the shaved parmesan or your favorite ingredients.
• Omit the parmesan cheese to make this recipe vegan.
• Customize this salad with whatever ingredients you have on hand.  It’s wonderful with avocado, chickpeas, fennel, radicchio, or any of your favorite veggies!