MASSAGED KALE SALAD
For a delicious, healthy salad, try Aarti Sequeira's Massaged Kale Salad from Food Network. Fresh mango adds sweetness and pumpkin seeds add crunch to the dish.
Provided by Aarti Sequeira
Time 20m
Yield 4 servings
Number Of Ingredients 8
Steps:
- In large serving bowl, add the kale, half of lemon juice, a drizzle of oil and a little kosher salt. Massage until the kale starts to soften and wilt, 2 to 3 minutes. Set aside while you make the dressing.
- In a small bowl, whisk remaining lemon juice with the honey and lots of freshly ground black pepper. Stream in the 1/4 cup of oil while whisking until a dressing forms, and you like how it tastes. Pour the dressing over the kale, and add the mango and pepitas. Toss and serve.
Nutrition Facts : Calories 269, Fat 17 grams, SaturatedFat 2.5 grams, Sodium 170 milligrams, Carbohydrate 28 grams, Fiber 4 grams, Protein 6 grams, Sugar 14 grams
EASY MASSAGED KALE SALAD (15 MINUTES!)
Everything you need to know about massaged kale salads, plus a delicious, fast, and easy recipe for our go-to kale salad with tahini dressing! 15 minutes, 6 ingredients required.
Provided by Minimalist Baker
Categories Side Dish
Time 15m
Number Of Ingredients 10
Steps:
- Once you've rinsed and dried your kale, run your hand along the stem to remove the green leaves from the stalky stem. You don't have to remove the stem completely (we actually enjoy the top 2/3 in the salad), but be sure to compost or reserve the larger bottom stalks for DIY vegetable broth.
- Stack your stalks of kale on top of each other and finely chop. No need to mince, just cut into manageable, bite-size pieces.
- Add kale to a large mixing / serving bowl and top with lemon juice and extra virgin olive oil. Then massage with clean hands for about 3 minutes. The point of massaging is to infuse the kale with the lemon juice and oil, and also to break down some of the tough, fibrous characteristics of kale. This makes it easier to chew and digest, and makes for a more tender salad. Season with salt, massage/toss once more, then set aside.
- Next prepare the dressing by adding tahini, lemon juice, maple syrup, and salt (optional) to a medium mixing bowl. Whisk to combine. Then slowly add water until creamy and pourable. The mixture may seize up and thicken at first, but continue adding water a little at a time, whisking until creamy and smooth. Taste and adjust flavor as needed, adding more lemon juice for acidity, maple syrup for sweetness, or salt to taste. Set aside. (Store leftover dressing in the refrigerator up to 5-7 days - sometimes longer.)
- To serve, top with desired amount of dressing and crispy chickpeas (optional), toss, and serve. Leftovers keep covered in the refrigerator up to 3-4 days (not freezer friendly). We enjoy leftovers chilled, but also find that they sauté nicely (even with the dressing and chickpeas) if you're looking for a cooked version.
Nutrition Facts : ServingSize 4 servings, Calories 183 kcal, Carbohydrate 10.8 g, Protein 6.9 g, Fat 14.4 g, SaturatedFat 2 g, Sodium 46 mg, Fiber 4.4 g, Sugar 4.4 g, UnsaturatedFat 11.66 g
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