Sprinkled with blood orange slices and pomegranate seeds, you won’t believe you are eating kale with this beautiful salad.
By Vicky Cassidy
Is performing a spa treatment on a leafy vegetable perhaps less crazy than it sounds? After multiple meals, my conclusion is: it’s not weird, totally worth it, takes 5 minutes.
I’ve been making massaged kale about once a week. If you’ve ever eaten a salad of raw kale, you are all too familiar with that feeling of your temples starting to hurt because you have to chew so hard. Cooking kale, of course, softens and tames the greens, but also completely changes the taste. Massaged kale though? It’s the best of both worlds—the flavor of fresh, raw kale but with the texture that’s pleasant to eat. It’s mind-bogglingly different. And I don’t throw that made up word around casually. 
My go to preparation has been tossing the massaged kale in a tahini, Dijon mustard, and lemon juice dressing, but this week I decided it was time to try something different. Why not make the perfect winter salad out of it? I imagined myself touting the health benefits of pomegranates and all the vitamins and anti-oxidants you get from blood oranges.
But for now I’ll focus on the preparation, which is basically this: after you’ve lovingly (love is required) massaged your kale, dump all the other ingredients on top of it and toss it gently. Oh and when you peel your pomegranate, do it in a bowl of water. The seeds will sink and the pith will flow and you’ll avoid the countertop mess that comes with pomegranate juice. That is a pro tip.
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Massaged Kale Salad Topped With Blood Orange and Pomegranate
- Total Time: 15 minutes
- Yield: Serves 2
- Diet: Vegetarian
Description
Bright, citrusy kale salad with pomegranate and goat cheese. A surprisingly delicious and healthy weeknight meal.
Ingredients
- 1 bunch lacinato kale
- 1 tbsp olive oil
- 1 tbsp lemon juice
- 1 tsp sea salt
- 1 shallot
- 1 tsp lemon juice
- 1/2 tsp honey
- 1 blood orange
- 1/2 a pomegranate seeds
- 2 oz (57 g) goat cheese
- 1/4 cups (59 ml) walnuts
- Freshly ground black pepper
Instructions
- Place kale in a large bowl and pour olive oil, lemon juice, and sea salt on top.
- Using your hands, massage the kale leaves, working the olive oil, lemon juice, and salt into the leaves, tearing any large leaves into smaller pieces.
- Continue to massage for about 5 minutes, until kale is a vibrant green and has broken down.
- Set aside for at least 10 minutes.
- In a small bowl, whisk together shallot, olive oil, honey, and lemon juice.
- Pour the shallot mixture over the kale and toss to coat.
- Top kale with blood oranges, pomegranate seeds, goat cheese, walnuts, and a little bit of black pepper.
Notes
- For a milder flavor, thinly slice the shallot instead of mincing.
- To make ahead, massage the kale and refrigerate separately from the dressing. Combine just before serving to prevent wilting.
- Substitute pecans or almonds for walnuts if preferred.
- Prep Time: 15 minutes
- Category: Salad
- Method: No-Cook
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1.5 cups
- Calories: 250
- Sugar: 10
- Sodium: 200
- Fat: 15
- Saturated Fat: 5
- Unsaturated Fat: 10
- Carbohydrates: 25
- Fiber: 5
- Protein: 8
- Cholesterol: 15
Frequently Asked Questions
Why do you massage the kale for this salad?
Massaging breaks down kale’s tough cellular structure, making it softer, less bitter, and easier to eat raw. It takes about 2-3 minutes of firm rubbing to see the leaves darken and shrink.
What type of kale is best for this salad?
Lacinato kale (also called Tuscan or dinosaur kale) is specified here because it is more tender and less fibrous than curly kale, making it better suited to raw preparation.
When is blood orange available?
Blood oranges are typically available from December through March. Outside of that window, navel or cara cara oranges work as substitutes with a slightly different color.
Can I substitute another cheese for goat cheese?
Crumbled feta works well and has a similar salty, tangy quality. Shaved Parmesan is another option for a drier, sharper flavor.
How do I seed a pomegranate without making a mess?
Score the pomegranate into quarters, submerge it in a bowl of cold water, and pull the seeds free underwater. The seeds sink and the pith floats, making separation easy.
