Massaged Kale Salad with Lemon-Tahini Dressing
This vibrant Massaged Kale Salad features tenderized kale leaves coated in a creamy, zesty lemon-tahini dressing, creating a surprisingly delicious and easy-to-make raw salad.
For 4 servings
Prepare the kale: Wash the kale thoroughly. Remove the tough stems by holding the stem and stripping the leaves off with your other hand. Stack the leaves, roll them tightly, and thinly slice them into bite-sized pieces (chiffonade). Place the chopped kale in a large mixing bowl.
Make the dressing: In a small bowl, whisk together the tahini, fresh lemon juice, olive oil, minced garlic, maple syrup (if using), salt, and black pepper. Gradually add 2 tablespoons of cold water, whisking until the dressing is smooth and creamy. If it's too thick, add more water, 1 tablespoon at a time, until it reaches a pourable consistency.
Massage the kale: Pour the prepared dressing over the chopped kale in the large mixing bowl. Using clean hands, gently but firmly massage the dressing into the kale leaves for 2-3 minutes. You'll notice the kale darken in color and soften significantly, reducing in volume.
Let it rest: Once massaged, cover the bowl and let the salad rest at room temperature for at least 10-15 minutes. This additional resting time allows the dressing to further penetrate and tenderize the kale, enhancing its flavor and texture.
Add toppings and serve: Just before serving, add the roasted sunflower seeds and rinsed chickpeas to the salad. Toss everything together to ensure an even distribution of toppings. Taste and adjust seasoning if necessary, then serve immediately.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Don't skip the massage: Massaging is crucial for breaking down the kale's fibrous structure, making it tender and palatable. You'll feel the leaves soften and shrink.
- 2Adjust dressing consistency: Tahini can vary in thickness. Add water gradually until your dressing is smooth and pourable, but still thick enough to cling to the kale.
- 3Use fresh lemon juice: Freshly squeezed lemon juice makes a significant difference in the brightness and flavor of the dressing compared to bottled varieties.
- 4Make ahead: This salad can be prepared up to 1-2 days in advance. Store it in an airtight container in the refrigerator. The kale will continue to tenderize and absorb the dressing, often tasting even better the next day.
Adapt it for your goals.
Protein Boost
Add grilled chicken, pan-fried tofu, or hard-boiled eggs for a more substantial meal.
Nut & Seed SwapNut & Seed Swap
Replace sunflower seeds with toasted almonds, walnuts, pumpkin seeds, or hemp hearts for different textures and nutrients.
Veggie AdditionsVeggie Additions
Incorporate other vegetables like diced cucumber, cherry tomatoes, shredded carrots, or thinly sliced red onion for extra crunch and color.
Why this is on our healthy list.
Nutrient-Dense Powerhouse
Kale is packed with vitamins K, A, and C, as well as antioxidants, supporting bone health, vision, and immune function.
Healthy Fats & Fiber
Tahini provides healthy monounsaturated fats and protein, while kale and chickpeas offer ample dietary fiber, aiding digestion and promoting satiety.
Anti-inflammatory Properties
The ingredients in this salad, particularly kale and olive oil, contain compounds known for their anti-inflammatory effects, contributing to overall wellness.
Frequently asked questions
Massaging kale with an acidic dressing helps to break down its tough cell walls, making the leaves much more tender, less bitter, and easier to digest. It transforms raw kale from chewy to delightfully soft.
