Here a pungent garlicky dressing is infused into kale by massaging the greens and the dressing together with your hands. Any type of kale will work in this kale salad recipe, just remember to remove the tough stems before you start.

EatingWell Test Kitchen
Source: EatingWell Soups Special Issue April 2016


Recipe Summary

30 mins


Ingredient Checklist


Instructions Checklist
  • Strip leaves from the stems (discard stems). Wash and dry the leaves. Tear the leaves into small pieces and place in a large bowl. Add Parmesan, oil, lemon juice, garlic, soy sauce, anchovy (if using), pepper and salt. With clean hands, firmly massage and crush the greens to work in the flavoring. Stop when the volume of greens is reduced by about half. The greens should look a little darker and somewhat shiny. Taste and adjust seasoning with more Parmesan, lemon juice, garlic, soy sauce and/or pepper, if desired.



People with celiac disease or gluten-sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.

Nutrition Facts

183 calories; protein 5.4g 11% DV; carbohydrates 9.1g 3% DV; exchange other carbs 0.5; dietary fiber 2.8g 11% DV; sugars 2g; fat 15g 23% DV; saturated fat 2.8g 14% DV; cholesterol 5.7mg 2% DV; vitamin a iu 7619IU 152% DV; vitamin c 95.1mg 159% DV; folate 109.1mcg 27% DV; calcium 174.9mg 18% DV; iron 1.3mg 7% DV; magnesium 40mg 14% DV; potassium 407mg 11% DV; sodium 335.2mg 13% DV; thiamin 0.1mg 9% DV.

Reviews (15)

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17 Ratings
  • 5 star values: 14
  • 4 star values: 3
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Rating: 5 stars
Shockingly delicious! Addicting! I can't get enough of this salad. I want to eat it for every meal! I knew steaming kale softened it but a massage? What a great technique - and it works! Everyone should try it because it's so healthy. I left out the anchovy as I didn't have any but will add it next time though I can't imagine the dressing could be better. Pros: So good for you Cons: it disappears too quickly Read More
Rating: 5 stars
Unbelievably good! This was my first meal of kale. I bought it for my parrot who loves salad but wouldn't eat this. I tasted it but couldn't chew it up! It just stays in your mouth it's so tough. The only salad recipes I found didn't mention the toughness factor so I thought everyone but me must get tender kale! (I don't know what type I get at Walmart) Rather than toss it I accidently saw this recipe and I'm SO glad I did!! It's my favorite salad and I buy kale every week to have it. I've since steamed it & put it in soups but my favorite way is this massage - wonder who thought that up?? I thank them though - I'm sure I'm a healthier person now that kale is a large part of my diet!! Thanks again to the submitter... Pros: quick & easy Cons: only con is that it's addicting!! Read More
Rating: 5 stars
Heaven on a plate! I made this with the Tuscan variety of kale and it was absolutely delicious!! I have been dreaming about this salad all week since I first made it. I bought more kale at my farmers market today. I told them about this recipe and they were intrigued that I was eating the kale raw. I told them to try it. Thanks for such a delicious recipe! Pros: Simple to make with few ingredients Cons: You have to like the taste of raw garlic Read More
Rating: 5 stars
My new favorite way to eat kale! I love kale and am always looking for ways to sneak more into the family meals. I usually wind up putting it in soups because it tends to be tough. This method not only makes it tender it tastes so wonderful! I bought anchovy paste for the first time in my 45 years and although I'm sure this is good without it I believe it's better with it. And what I really like is that if we don't eat it all today I can put it in a container in the fridge and it's good for several days...plenty of time to get it all eaten up without losing flavor or texture. How many green salads can say that? Then I can top it off with a pouch of salmon or leftover steak or chicken or even cut up lunch meat. Sometimes I mix in spinach or other salad greens to add variety too. You just cannot go wrong with this! Pros: Simple using healthy fresh ingredients tastes delicious. Cons: none! Read More
Rating: 4 stars
Amazing Kale in 5 minutes! I use the Trader Joe's bagged organic kale. No need to remove the stems just pour a half bag into a big bowl with the ingredients and start massaging! Sometimes I add chopped apple chicken almonds or even avocado to make it a meal but really it's good without any additions. I've now made this salad five times and every time I'm amazed at how easy and delicious this is. My two-year-old helps to squeeze the lemons and then eats it up with me. Pros: Fast healthy delicious Read More
Rating: 5 stars
Delicious! I had a big bowl of this salad left over from dinner on my kitchen counter when I had friends over. I set out a plate of cookies for the get together but it was the salad which my guests inhaled! It was a big and unintentional hit. The salad will become a staple on my dinner menus. Fast delicious and so healthful. Pros: Fast healthy and scrumptious Cons: None Read More
Rating: 4 stars
Easy & tasty I really liked this recipe as did many other guests at a recent dinner. It was fairly to make though a little messy. It really reminded me of a ceasar salad with kale. My only criticism would be that the 3 cloves of raw garlic was a bit overpowering. Next time I make this I will use 2 small or 1 large clove. Pros: Flavor healthy Cons: Too much garlic Read More
Rating: 5 stars
Super delicious My daughter had a similar salad in a resturant and I couldn't figure out the techique. I had a a-ha moment when I read this recipe and had to try it. The salad is just delicious and not at all bitter. The greens become very tender and flavorful. Can't wait to try again. Pros: Great flavor without cooking Read More
Rating: 5 stars
It's a Kale Caesar! Awesome! I've been making raw kale salads for years. I love to add nuts whole grains fruit etc... They are great make ahead salads because the kale only gets better as it marinates in the dressing. The massaging technique is revolutionary because it softens the texture of the kale and really helps to develop the flavor. I'm going to try this with my other recipes too! Also you can use a lot more kale:) Pros: Easy healthy delicious Read More