American · Lunch · Dinner
Massaged Kale Salad with Lemon, Parmesan and Seeds
Kale salad
Tender ribbons of kale rubbed with a bright lemon-garlic dressing, tossed with nutty parmesan and toasted sunflower and pumpkin seeds. Fresh, crunchy and satisfying enough to eat on its own or alongside grilled fish or chicken.
- Prep
- 15 min
- Cook
- 4 min
- Total
- 19 min
- Serves
- 4
Calories come from: Carbs 16% · Fat 68% · Protein 16%
Track it in BerryFit and see how it fits your own daily target. Get the app ›
Ingredients
For 4 servings- 1 large bunch (about 8 cups chopped leaves)300 gCurly or lacinato kale
- 3 tbsp (about 1 lemon)45 gLemon juice, freshly squeezed
- 1 tspLemon zest
- 1 1/2 tbsp20 gExtra virgin olive oil
- 1 small cloveGarlic, finely grated
- 1 tsp7 gHoney (optional)
- 1/4 tspSalt
- 1/4 tspBlack pepper, freshly ground
- 1/3 cup30 gParmesan cheese, finely grated
- 2 tbsp18 gPumpkin seeds (pepitas), hulled
- 2 tbsp18 gSunflower seeds, hulled
Steps
- 1
Wash the kale and dry it well with a salad spinner or clean towel.
- 2
Strip the leaves from the tough stems and discard the stems.
- 3
Stack the leaves and slice them into thin ribbons, then place them in a large bowl.
- 4
In a small bowl, whisk the lemon juice, lemon zest, olive oil, garlic, honey if using, salt and pepper.
- 5
Pour about two thirds of the dressing over the kale.
- 6
Massage the kale with clean hands for 2–3 minutes until it darkens, softens and shrinks by about a third.
- 7
Toast the pumpkin and sunflower seeds in a dry frying pan over medium heat for 3–4 minutes, stirring often, until lightly golden and fragrant.
- 8
Tip the seeds onto a plate to cool for a minute.
- 9
Add the remaining dressing and most of the parmesan to the kale and toss well.
- 10
Scatter the toasted seeds and the rest of the parmesan over the top and serve.
Swaps, storage and make-ahead
Swaps
- For a vegan version, leave out the honey (or use maple syrup) and replace the parmesan with 1 tablespoon of nutritional yeast.
- For a dairy-free salad, skip the parmesan and add a little extra salt and toasted seeds for savoury crunch.
- Use any mix of seeds you have, such as all sunflower seeds or chopped toasted almonds, if pepitas are hard to find.
- Swap the lemon juice for an equal amount of lime juice or a mild white wine vinegar if you have no lemons.
Storage
Refrigerate leftovers in a covered container within 2 hours and eat within 2 to 3 days; massaged kale holds up better than most salads, but keep the seeds separate so they stay crunchy. Do not freeze.
Make ahead
Wash, de-stem and slice the kale and whisk the dressing up to 2 days ahead, storing them separately in the fridge; you can also massage the kale a few hours before serving. Toast the seeds ahead and keep them in an airtight jar at room temperature, then add them with the parmesan just before serving.
Nutrition values are for the recipe as written.
Track this in BerryFit
Log Massaged Kale Salad with Lemon, Parmesan and Seeds in one tap and see how it fits your remaining calories for today.
Or ask Coach Berry to change it
Allergens and nutrition
Contains: Milk
Check the labels of packaged ingredients for allergens and suitability for your diet.
Full nutrition
| Per serving (110 g) | Per 100 g | |
|---|---|---|
| Calories | 158 kcal | 144 kcal |
| Protein | 6.7 g | 6.1 g |
| Carbohydrates | 6.9 g | 6.3 g |
| of which sugars | 1.2 g | 1.1 g |
| Fiber | 3.9 g | 3.5 g |
| Fat | 12.8 g | 11.6 g |
| of which saturated | 2.6 g | 2.4 g |
| Sodium | 321 mg | 292 mg |
Nutrition is calculated from USDA FoodData Central data and may differ from what you cook.
