Name: Hand-Wilted Kale Salad
Prep time: 25 min
Total time: 25 min
Ingredients: 6 cups fresh kale leaves, coarsely torn (about 5 ounces); 0.25 cup lemon juice; 0.25 teaspoon salt; 1 medium shallot, very thinly sliced; 3 tablespoons olive oil or walnut oil; 1 clove garlic, minced; 0.25 cup chopped walnuts, toasted (see Tip)

Hand-Wilted Kale Salad

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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.

EatingWell Test Kitchen

Updated on July 10, 2019

Prep Time:

25 mins

Total Time:

25 mins

Servings:

Yield:

6 servings

Nutrition Profile:

Dairy-Free Diabetes Appropriate Egg Free Gluten-Free Heart Healthy Low Carbohydrate Low Sodium Low-Calorie Soy-Free Vegan Vegetarian

Jump to Nutrition Facts

Ingredients

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)

Directions

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.
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.

Tips

Tip: To toast nuts, spread in a shallow baking pan lined with parchment paper. Bake in a 350 degree F oven for 5 to 10 minutes or until golden, shaking pan once or twice.

Nutrition Facts (per serving)

107	Calories
10g	Fat
4g	Carbs
2g	Protein

Nutrition Facts
Servings Per Recipe 6
Serving Size 1/2 cup salad and 1 tablespoon nuts
Calories 107
% Daily Value *
Total Carbohydrate 4g	1%
Dietary Fiber 1g	4%
Total Sugars 1g
Protein 2g	4%
Total Fat 10g	13%
Saturated Fat 1g	5%
Sodium 108mg	5%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.