Raw Kale Salad
Elevate your greens game with this vibrant and nutritious Raw Kale Salad, a perfect balance of earthy, tangy, and sweet flavors. Packed with fresh kale that’s tenderized through a quick massage with zesty lemon juice and extra virgin olive oil, this salad transforms the hearty leafy green into a soft, flavorful base. A hint of maple syrup and minced garlic add subtle layers of sweetness and spice, while optional toppings like grated Parmesan cheese, toasted nuts, and dried cranberries bring texture and bursts of flavor to each bite. Ready in just 15 minutes, this raw kale salad is a refreshing, no-cook dish that’s ideal as a healthy side or standalone entrée. Whether you’re hosting a dinner party or prepping a nutritious meal for yourself, this salad is a must-try for lovers of wholesome, fresh ingredients.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 1 bunch (about 8 cups, de-stemmed and chopped) kale
- 3 tablespoons extra virgin olive oil
- 1 large (for juicing) lemon
- 1 clove (minced) garlic
- 1 teaspoon maple syrup
- 0.5 teaspoons sea salt
- 0.25 teaspoons black pepper
- 0.25 cup (grated) parmesan cheese (optional)
- 0.25 cup toasted nuts or seeds (e.g., sunflower seeds, almonds, or walnuts)
- 0.25 cup dried cranberries (optional)
Instructions
Wash and thoroughly dry the kale. Remove the tough stems and chop the leaves into bite-sized pieces. Place the kale into a large salad bowl.
In a small bowl, combine the olive oil, the juice of 1 lemon, minced garlic, maple syrup, sea salt, and black pepper. Whisk the ingredients together until well combined to make the dressing.
Pour half of the dressing over the chopped kale. Using clean hands, massage the kale for 2-3 minutes. This step helps to soften the kale and reduce its bitterness. The leaves should become darker and more tender.
Add the remaining dressing if needed, and toss the kale to coat evenly.
Sprinkle the grated parmesan cheese (if using), toasted nuts or seeds, and dried cranberries over the salad.
Toss the salad gently once more to distribute the toppings evenly.
Serve immediately as a standalone dish or as a side, and enjoy your fresh, flavorful raw kale salad!
Nutrition Facts
Calories |
1007 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 74.3 g | 95% | |
| Saturated Fat | 17.5 g | 88% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 53 mg | 18% | |
| Sodium | 2106 mg | 92% | |
| Total Carbohydrate | 62.1 g | 23% | |
| Dietary Fiber | 15.4 g | 55% | |
| Total Sugars | 37.8 g | ||
| Protein | 33.3 g | 67% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 1285 mg | 99% | |
| Iron | 5.5 mg | 31% | |
| Potassium | 1069 mg | 23% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
