Citrus Kale Salad

Massaging the kale is well worth the effort because the process quickly softens the leaves for a tender bite. We've used green curly kale here, but red kale would also give this salad a lovely appearance. For an extra burst of citrus flavor, garnish each serving with additional lemon zest.

Citrus Kale Salad
Photo: Jason Donnelly
Active Time:
25 mins
Total Time:
1 hr 25 mins


  • ¼ cup olive oil

  • 1 tablespoon white-wine vinegar

  • 1 garlic clove, grated

  • ¼ teaspoon lemon zest

  • 1 tablespoon lemon juice

  • 2 teaspoons orange juice

  • ½ teaspoon salt

  • ¼ teaspoon ground pepper

  • 14 cups chopped or torn curly kale, stems removed (1½ lbs.)

  • 2 small oranges, peeled and sectioned

  • ¼ cup grated Parmesan cheese


  1. Whisk together oil, vinegar, garlic, lemon zest, lemon juice, orange juice, salt, and pepper in a large bowl. Add kale and toss to coat. Massage the kale until slightly wilted and well coated, 2 to 3 minutes. Let stand for 1 hour.

  2. Just before serving, add oranges and Parmesan to the salad and toss well.

To make ahead

Grate cheese and prepare dressing up to 2 days ahead and refrigerate.

Nutrition Facts (per serving)

167 Calories
11g Fat
15g Carbs
6g Protein
Nutrition Facts
Servings Per Recipe 6
Serving Size about 1½ cups
Calories 167
% Daily Value *
Total Carbohydrate 15g 5%
Dietary Fiber 5g 18%
Total Sugars 6g
Protein 6g 12%
Total Fat 11g 14%
Saturated Fat 2g 10%
Cholesterol 3mg 1%
Sodium 297mg 13%

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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