Massaged Kale Salad

Massaged Kale Salad

15 Reviews
From: EatingWell Soups Special Issue April 2016

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.

Ingredients 6 servings

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Original recipe yields 6 servings
Nutrition per serving may change if servings are adjusted.
  • 2 bunches kale
  • ½ cup freshly grated Parmesan cheese
  • ⅓ cup extra-virgin olive oil
  • ¼ cup lemon juice
  • 3 large cloves garlic, minced
  • 1 tablespoon reduced-sodium soy sauce
  • 1 minced anchovy fillet or ½ teaspoon anchovy paste (optional)
  • ½ teaspoon freshly ground pepper
  • ¼ teaspoon salt


  • Active

  • Ready In

  1. 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 information

  • Serving size: about 2 cups
  • Per serving: 183 calories; 15 g fat(3 g sat); 3 g fiber; 9 g carbohydrates; 5 g protein; 109 mcg folate; 6 mg cholesterol; 2 g sugars; 0 g added sugars; 7,619 IU vitamin A; 95 mg vitamin C; 175 mg calcium; 1 mg iron; 335 mg sodium; 407 mg potassium
  • Nutrition Bonus: Vitamin C (158% daily value), Vitamin A (152% dv), Folate (27% dv)
  • Carbohydrate Servings: ½
  • Exchanges: ½ vegetables, ½ lean meat, 2½ fat

Reviews 15

October 12, 2019
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By: heatherjcarr
my husband and I both loved this one. It was easy & quick. Leftovers still had some crunch when I had it for lunch the next day.
February 17, 2018
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By: Berentha Crowder
I will be using this recipe again. It was delicious especially if you like garlic. I added grape tomatoes and seedless cucumber. It could easily be a meal. Very good recipe.
May 07, 2014
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By: EatingWell User
I put all the ingredients in a zip lock bag and massaged it there. It was a lot less messy than using your hands.
December 13, 2013
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By: EatingWell User
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
August 10, 2013
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By: madkins
I like this best using a meyer lemon. The flavor is excellent and it keeps well and just gets better the next day. I couldn't stop eating it. So easy and so very healthy!
June 22, 2013
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By: dmbsoul
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
February 15, 2013
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By: EatingWell User
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
January 30, 2013
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By: EatingWell User
Delicious! This is my favorite way to eat kale. I use the prewashed and bagged kale. It takes only about 5 minutes to prepare and is the most delicious vegetable. Pros: quick, easy, healthy, fabulous Cons: none!
January 28, 2013
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By: EatingWell User
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!
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