The BEST Kale Salad

This is the BEST way to eat kale! A dressing of lemon, garlic and Parmesan cheese transforms kale into tangy goodness in this Tuscan kale salad.

Are you ready for the BEST way to eat kale? Get ready to be amazed! This kale salad has the power to transform the minds of kale haters everywhere. If your complaint is that kale tastes bitter: it’s true! Taking a bite of a leaf of kale tastes a little like eating a leaf from a tree. But after you taste this kale salad you’ll agree that kale smothered in a lemony, garlicky Parmesan dressing can only be one thing: over the top delicious. Keep reading for this Tuscan kale salad recipe and more about one of the most beloved superfoods.

Related: 25 Best Salad Recipes

What is Tuscan kale?

What is Tuscan kale? There are a few main types of kale you can find at the grocery store. Most mainstream groceries now carry both Tuscan kale and curly kale, found in large bunches in the produce section. Tuscan kale has darker green, flatter leaves; it’s also sometimes called Lacinato or dinosaur kale. Curly kale is brighter green and very curly! The flavor of Tuscan kale is a little more mellow than curly, which can sometimes be bitter and spicy. For this Tuscan kale salad, we recommend using Tuscan kale because the milder flavor is more suited to a salad where you’re eating the kale raw.

Related: 12 Best Kale Recipes

Kale nutrition

A note on kale nutrition: leafy greens like kale are some of the healthiest foods you can eat! Kale is full of nutrients, antioxidants, and fiber. One cup of raw kale is only 33 calories, 6 grams of carbs, and 3 grams of protein. Because of its low calorie content, kale is among the most nutrient-dense foods on earth. Eating more kale is a great way to increase the total nutrient content of your diet! So making this Tuscan kale salad makes sense all around.

How to make kale salad

Now, you might be wary of eating raw kale, which can sometimes have a bitter taste. But with this flavor popping Italian-style dressing of lemon, Parmesan cheese, and garlic, the bitter taste of the kale is mellowed and melds beautifully with the other flavors. Plus, the sturdy texture of the kale holds up well in a salad, and provides an extra crunch when eating. When Alex and I make this kale salad at home, we can’t stop eating it!

To make this kale salad, simply chop the kale (instructions below), and then whip up the garlicky Parmesan dressing. For this dressing, you’ll use your knife blade to form the garlic into a paste. First, you’ll mince the garlic, then add salt and scrape the blade back and forth over the garlic until it forms into a paste. Then mix the garlic paste with lemon, olive oil, Parmesan cheese and red pepper flakes. We’ve had this salad with several guests and it’s received rave reviews. As in: This is the best kale salad ever! Who knew that eating raw kale could taste so good?

Video: How to cut kale for this kale salad

Wondering how to stem or chop kale for this Tuscan kale salad? Alex and I have toyed with various methods over the years, but we’ve finally ended up with one that is slick and simple. Using this method changed the game for us, and we hope it will for you too! Here’s our step by step guide for how to cut kale, including a video of me cutting kale in our kitchen.

Related: 20 Knife Skills Videos: How to Cut Everything!

How to serve this kale salad

This kale salad is classic and perfect as a side dish for all sorts of dinner recipes. Since it’s Italian in style, it goes well with main dishes with an Italian vibe. But it also truly pairs well with anything! Here are a few dinner recipes we’d pair it with:

• Best Margherita Pizza
• Simple Calzone Recipe
• Cozy Vegetarian Pot Pie
• Coleslaw & Swiss Melt Sandwich
• Instant Pot Wild Rice Soup Recipe
• Roasted Tomato White Cheddar Mac and Cheese
• Tomato Basil Gnocchi Soup
• Farro with Mushrooms
• Italian Vegan Pasta Salad
• Tomato & Grilled Eggplant Stacked Sandwich

Looking for kale recipes?

Outside of this kale salad, here are a few more kale recipes we love:

• Spicy Kale Lasagna
  
• Kale and Artichoke Frittata
• Kale & Pistachio Pizza
• Tuscan Vegetable Stew (Ribollita)
• Baked Kale Chips
• Kale Caesar Salad
• Garlic and Kale Soup
• Kale, Sweet Potato, and Chickpea Stew
• 18 Healthy Kale Recipes

This recipe is…

This Tuscan kale salad is vegetarian and gluten-free. For vegan, plant-based and dairy-free, omit the cheese.

The BEST Kale Salad

---

(3 votes, average: 5.00 out of 5)

5 from 3 reviews

• Author: a Couple Cooks
• Prep Time: 15 minutes
• Cook Time: 0 minutes
• Total Time: 15 minutes
• Yield: 3 to 4 modest servings 1x

Print Recipe

Pin Recipe

Description

This is the BEST way to eat kale! A dressing of lemon, garlic and Parmesan cheese transforms kale into tangy goodness in this Tuscan kale salad. 

---

Scale 1x2x3x

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)

---

Instructions

1. Wash and dry the kale. Then destem and roughly chop the kale leaves.
2. 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.
3. 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.
4. 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

*1 bunch of kale makes a moderate serving size of 4: consider doubling the recipe if feeding hungry eaters.

Adapted from 101 Cookbooks

• Category: Salad
• Method: Raw
• Cuisine: Italian

Keywords: Kale Salad, kale Salad recipe, Tuscan kale salad, Tuscan kale, Raw Kale Salad, Kale Recipes, Easy Salad Recipes, Italian Salad Recipes

Subscribe for free weekly recipes & more!

Instagram

Email

About the Authors

Sonja Overhiser

Cookbook Author and writer

Sonja Overhiser is author of Pretty Simple Cooking, named one of the best healthy cookbooks of 2018. She’s host of the food podcast Small Bites and founder of the food blog A Couple Cooks. Featured from the TODAY Show to Bon Appetit, Sonja seeks to inspire adventurous eating to make the world a better place one bite at a time.

Instagram Youtube

Alex Overhiser

Cookbook Author and photographer

Alex Overhiser is an acclaimed food photographer and author based in Indianapolis. He’s host of the food podcast Small Bites and founder of the recipe website A Couple Cooks. Featured from the TODAY Show to Bon Appetit, Alex is author of Pretty Simple Cooking, named one of the best vegetarian cookbooks by Epicurious.

Instagram Twitter