Hand-Wilted Kale Salad

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.

Prep Time:
25 mins
Total Time:
25 mins
6 servings


  • 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)


  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 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.

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