Massaged Kale Salad
Updated Jun 18, 2025
This massaged kale salad uses curly kale that has been hand massaged with a homemade vinaigrette to make the kale soft and easy to eat.
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I Love Massaged Kale Salad!
I used to think a kale salad would be too tough to eat raw until I learned about massaging it. It softens the kale leaves just enough to make them tender and easier to chew, without needing to cook anything.
This massaged kale salad is really easy to eat! The vinaigrette is simple (just olive oil, vinegar, mustard, and maple syrup), and once the kale is massaged, I toss in some red onion, dried cranberries, toasted pecans, and a little feta… soo Good!
Happy Cooking!
– Yumna
Massaged Kale Salad Ingredients
FOR THE VINAIGRETTE
- Extra-virgin olive oil: Use one you like the taste of.
- Apple cider vinegar: If you’re out, you could use your vinegar of choice, or even fresh citrus juice.
- Maple syrup: Use pure maple syrup, or swap for honey.
- Dijon mustard: You can use whole-grain Dijon.
FOR THE SALAD
- Curly kale: You’ll remove the stems so you can really massage the leaves until tender.
- Red onion: Sometimes I use shallot instead. If you soak this in the vinaigrette for a bit before adding to the salad, it will take the bite.
- Dried cranberries: Unsweetened is best. Swap for chopped dates or tart dried cherries, if preferred.
- Toasted pecans: You could use any nut you prefer, or swap for pumpkin or sunflower seeds if you have an allergy. Here’s how to toast pecans.
- Crumbled feta cheese: Leave out if you want to keep things dairy free, or swap for shaved Parmesan, or cheese of choice.
How to Make Massaged Kale Salad
Massaged Kale Salad Recipe
Ingredients
For the Vinaigrette
- ¼ cup extra-virgin olive oil
- 3 tablespoons apple cider vinegar
- 1 tablespoon maple syrup
- 1 teaspoon Dijon mustard
- ½ teaspoon salt
- ¼ teaspoon black pepper
For the Salad
- 1 bunch curly kale stems removed and leaves chopped
- ¼ red onion thinly sliced
- ¼ cup dried cranberries
- ¼ cup toasted pecans chopped
- ¼ cup crumbled feta cheese
Instructions
- In a large bowl, whisk together the olive oil, apple cider vinegar, maple syrup, Dijon mustard, salt, and pepper.
- Add the chopped kale to the large bowl on top of the vinaigrette. Use your hands to gently massage the kale for a couple minutes until it becomes slightly softer and darker in color.
- Add the red onions, dried cranberries, and toasted pecans to the massaged kale and gently toss all the ingredients together until everything is well combined.
- Sprinkle the feta cheese on top and serve immediately.
Notes
Nutrition
Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used.
Popular Additions
- Add a little tahini. Drizzle the finished salad with 2 tablespoons of tahini and toss to combine for more creaminess.
- Add crispy chickpeas. For added crunch and protein, top with air fryer chickpeas.
- Top with roasted sweet potatoes. Cube the sweet potato into bite-sized pieces and roast. About 1 cup is all you need, and it goes really well with the kale and walnuts.
- Mix in a whole grain. To make it more of a meal, mix in 1 cup cooked quinoa.
Serving Ideas
FAQs
Store leftovers in an airtight container in the refrigerator for up to three days. If you anticipate having leftovers, I recommend adding the pecans and feta only to the portion you plan on eating right away; storing the pecans and feta separately will improve the texture of the salad when you’re ready to eat.
What is the science behind massaging kale?
Massaging kale helps break down the tough fibers in the leaves, making them softer and easier to chew. This process also helps reduce the bitterness of raw kale and it rubs the dressing into the leaves, making them more flavorful.
Is massaged kale better than regular kale?
This depends on your personal preferences. Massaging kale makes it more tender and reduces its bitterness, making it easier to eat for some people. However, others may prefer the texture and taste of regular kale. Give this massaged kale salad a try and see what you think!
Comments
This salad is delicious!! I’ve made it 3 times now. Great to have in your back pocket!
So glad you like it!
I love absolutely everything about you, your recipes for health & wellness! Thank you!
How about a cold Tabbouleh Salad Recipe. Thanks always
Thank you so much! I have a Traditional Lebanese Tabbouleh Salad recipe here that I hope you try soon!
Thank you so much for the Tabouli recipe.
I will be making it soon! Yum!
Look so so good! 🙌🙏💫
🍂🫶🍂💯🍂🏁💛