Is kale salad really healthy?

Kale is one of the most nutrient-dense vegetables you can eat. It's a good source of vitamin C, vitamin K, and beta-carotene, along with a solid amount of fiber (see Benefits of Kale ). It uses heart-healthy olive oil, and it's low in saturated fat, cholesterol-free, and relatively low in carbohydrates.

Do you need to wash kale before using it, or does lemon juice or cooking clean it enough?

Always wash kale before using it: lemon juice does not sanitize produce. Give the leaves a rinse under cold water and dry them well in a salad spinner before chopping. Excess water dilutes the dressing and makes the salad soggy.

What is the best dressing for kale salad — store-bought or homemade?

Homemade wins and it only takes about 2 minutes. The garlic paste has a depth of flavor no bottled salad dressing can replicate. If you need a shortcut, look for a good-quality lemon vinaigrette or a light Italian dressing. A creamy Caesar also works well — see my Kale Caesar Salad for that variation.

What are common mistakes to avoid when making kale salad?

Make sure to remove the stems of the kale, and don't over-massage the leaves which can make them mushy. For this recipe, the lemon juice does the tenderizing work: trust it, and resist the urge to overwork the leaves.

This Easy Kale Salad Tastes Like a Treat

Name: Kale Salad
Prep time: 15 min
Total time: 15 min
Cuisine: Italian
Ingredients: 1 large bunch Tuscan kale (about 8 ounces)*; 1 very small or 1/2 medium garlic clove; 1/4 teaspoon kosher salt; 3 tablespoons olive oil; 1 lemon (3 to 4 tablespoons juice, plus zest); 1/4 cup freshly grated Parmesan cheese; 1/8 teaspoon red pepper flakes; Fresh ground black pepper; Homemade croutons (optional)

Kale Salad

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5 from 4 reviews

This simple and vibrant kale salad will become your go-to! Juicy lemon, salty Parmesan, and a touch of garlic cover the tender leaves for a refreshing, flavor-packed bite.

Author: Sonja Overhiser
Prep Time: 15 minutes
Cook Time: 0 minutes
Total Time: 15 minutes
Yield: 3 to 4 modest servings 1x
Category: Salad
Method: Raw
Cuisine: Italian

Ingredients

Scale

1 large bunch Tuscan kale (about 8 ounces)*
1 very small or 1/2 medium garlic clove
1/4 teaspoon kosher salt
3 tablespoons olive oil
1 lemon (3 to 4 tablespoons juice, plus zest)
1/4 cup freshly grated Parmesan cheese
1/8 teaspoon red pepper flakes
Fresh ground black pepper
Homemade croutons (optional)

Instructions

Wash and dry the kale. Then destem and roughly chop the kale leaves.
Peel and mince the garlic clove. Sprinkle it with the kosher salt, then holding the blunt edge of the knife, scrape the sharp edge of the blade over the minced garlic, holding the knife at an angle and mashing the garlic into a paste.
Place the paste in a medium bowl. Add the olive oil, lemon juice, red pepper flakes, and fresh ground black pepper, and whisk to combine. Add the Parmesan cheese and stir to combine.
Toss the dressing with the kale leaves. Serve topped with lemon zest (and additional Parmesan cheese, if desired). If desired, serve with homemade croutons.

Notes

Kale variety: Tuscan kale (Lacinato/dinosaur kale) is ideal for raw kale salads: its flavor is milder and its texture is more tender. Curly kale works too; just give it an extra minute of hands-on massaging with the dressing before serving.

Make ahead: Store the dressing and chopped kale separately in the fridge for up to 3 days. Already-dressed salad keeps for up to 2 days in an airtight container.

For vegan/dairy-free: Omit the Parmesan and substitute a sprinkle of nutritional yeast if desired.

Yield note: This recipe makes a moderate side salad for 4. Double it if feeding hungry eaters or serving as a main.

Adapted from 101 Cookbooks

Find it online: https://www.acouplecooks.com/kale-salad-recipe/