Kale Salad Recipe

Recipe By The Spruce Eats

Tuscan, black, or dino kale has dark green, deeply curly leaves that are usually cookedoften for a fair amount of timeto soften their firm, fibrous texture. In this recipe, those sometimes tough leaves are simply sliced thin, tossed with a bright dressing, and served raw to great effect. Is raw kale a bit tough for your taste, even when thinly sliced? Try giving it a hearty massage first. That's right, massage. Grab handfuls of the leaves and rub them-as vigorously as you like-to break down their fibers for a more tender texture. Really get in there and beat those leaves up. It's a great stress reliever if you want to think of it that way, and terribly satisfying to squeeze and rub the leaves, watching as they start to soften and turn a darker shade of green as you go. Scroll down for variations and additions to build on this simple salad.

5
10 Rating -
Rate
Vegdiet
15minstotal
15minsPrep
15m.total
15m.Prep
Kale Salad
plan
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ingredients serve

Ingredients for Kale Salad Recipe

  • 1/4 Head tuscan, black, or dino kale
  • 1/4 Small shallot or garlic clove
  • 1/4 tablespoon Red wine vinegar
  • 1/4 teaspoon Sugar
  • 3/4 tablespoon Olive oil
  • As required Salt and freshly ground black pepper
Nutrition
value
169
calories per serving
11 g Fat8 g Protein8 g Carbs< 1 g FiberOther

Current Totals

  • Fat
    11g
  • Protein
    8g
  • Carbs
    8g
  • Fiber
    < 1g

MacroNutrients

  • Carbs
    8g
  • Protein
    8g
  • Fiber
    < 1g

Fats

  • Fat
    11g

Vitamins & Minerals

  • Calcium
    151mg
  • Iron
    1mg
  • Vitamin A
    8mcg
  • Vitamin B1
    < 1mg
  • Vitamin B2
    < 1mg
  • Vitamin B3
    < 1mg
  • Vitamin B6
    < 1mg
  • Vitamin B9
    6mcg
  • Vitamin B12
    < 1mcg
  • Vitamin C
    < 1mg
  • Vitamin E
    1mg
  • Copper
    < 1mcg
  • Magnesium
    8mg
  • Manganese
    < 1mg
  • Phosphorus
    134mg
  • Selenium
    8mcg
  • Zinc
    < 1mg
Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment
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Recipe By The Spruce Eats