Hand-Wilted Kale Salad

Hand-Wilted Kale Salad

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From: Diabetic Living Magazine

Kale isgreat in salads, but some people find the leaves a bit tough. Spend just a few minutes massaging the kale in a bit of lemon juice and salt, and you—and your guests— will enjoy a softer texture and a more gentle flavor.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • 6 cups fresh kale leaves, coarsely torn (about 5 ounces)
  • ¼ cup lemon juice
  • ¼ teaspoon salt
  • 1 medium shallot, very thinly sliced
  • 3 tablespoons olive oil or walnut oil
  • 1 clove garlic, minced
  • ¼ cup chopped walnuts, toasted (see Tip)


  • Prep

  • Ready In

  1. Place kale in a large bowl. Drizzle with lemon juice and sprinkle with salt. Using your clean hands, massage the kale for 3 to 4 minutes or until leaves are lightly wilted, making sure to massage all the kale evenly. Add shallots and set aside.
  2. In a small bowl combine oil and garlic. Drizzle over kale mixture and toss to coat. Divide salad among six serving plates and sprinkle with walnuts.
  • Tip: To toast nuts, spread in a shallow baking pan lined with parchment paper. Bake in a 350°F oven for 5 to 10 minutes or until golden, shaking pan once or twice.
  • Serve with Cajun Style Barley with Ham.

Nutrition information

  • Serving size: ½ cup salad and 1 tablespoon nuts
  • Per serving: 107 calories; 10 g fat(1 g sat); 1 g fiber; 4 g carbohydrates; 2 g protein; 1 g sugars; 108 mg sodium;
  • Carbohydrate Servings: ½
  • Exchanges: 2 fat, 1 vegetable

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