Massaged Kale Salad

With kale being in season, I thought I would share with you all my simple, and easy kale salad recipe. This salad is great because it lasts in the refrigerator for almost an entire week, and is a great to pack for lunch or even a snack. It’s very easy to make, with simple/inexpensive ingredients.

Massaging the kale allows all the nutrients to get released, and also takes a lot of the bitterness out of the green. I love massaging my hearty greens, like kale, because it gives it a great texture and flavor. The quinoa in this salad can be taken out, but I highly suggest using either quinoa or rice to help make this dish a full meal and more filling. Also, either rice or quinoa will add protein and some complex carbohydrates to the salad. 

Kale and Quinoa Salad
7-8 servings

3 cups kale (roughly chopped)
1 Vidalia onion (diced)
1 English cucumber (diced)
2-4 medium sized carrots (diced)
½ cup cherry tomatoes (whole or cut in half)
½ cup raisins (or other dried fruit)
½ cup seeds or nuts (pumpkin, sunflower, almonds, pine nuts)
1 cup dry quinoa (optional)
2 Tbsp. Dijon mustard
4 Tbsp. balsamic vinaigrette
3 Tbsp. Raw apple cider vinegar
1 lemon (juiced)
1 tsp. sea salt
1 tsp. garlic powder
1 tsp. black pepper
3 Tbsp. oil (optional)
Prepare quinoa in water or stock (chicken, vegetable, or mineral), let cool. Place rinsed and chopped kale in bowl, and gently massage with clean hands for 5 minutes or until the kale has become soft and a vibrant green. Combine the rest of the veggies, fruit, and nuts/seeds, as well as the cooled quinoa.
Wisk together the ingredients for the dressing and combine with salad.

Store in air-tight container for up to a week.
I also was able to create a Nutrition Facts label for this recipe with a food processing program that my school has. Each serving is about a cup of the salad. Check out that vitamin A and fiber content!

One thought on “Massaged Kale Salad

  1. I might have to try this salad. I usually hate most salads because of the lettuce but this sounds really yummy! 🙂


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