In this healthy kale salad recipe, you massage the dressing into the kale, tenderizing the leaves and infusing the salad with sweet balsamic flavor. Creamy pine nuts and salty Parmesan cheese added at the end balance the flavors. Enjoy this salad on its own as a side dish or add cooked chicken, shrimp or steak to make it a full meal.

Carolyn Casner
Source:, September 2020


Recipe Summary

15 mins
15 mins


Ingredient Checklist


Instructions Checklist
  • Whisk oil, vinegar, garlic, salt and pepper in a large bowl; add kale. With clean hands, firmly massage the kale to work in the dressing. Stop when the greens are softened and reduced in volume. Stir in Parmesan and pine nuts.


Nutrition Facts

137 calories; protein 3.3g 7% DV; carbohydrates 5.3g 2% DV; dietary fiber 1.2g 5% DV; sugars 2g; fat 12.1g 19% DV; saturated fat 1.9g 10% DV; cholesterol 3.8mg 1% DV; vitamin a iu 2709.5IU 54% DV; vitamin c 32.2mg 54% DV; folate 39.8mcg 10% DV; calcium 82.4mg 8% DV; iron 0.8mg 5% DV; magnesium 29.4mg 11% DV; potassium 184.8mg 5% DV; sodium 189.4mg 8% DV; thiamin 0.1mg 5% DV.

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Rating: 5 stars
Simple yet delicious! The pine nuts are a really nice touch. Read More