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+ servings

Massaged Kale Salad

This Massaged Kale Salad is allergy friendly and a great easy to make vegan meal!  Packed with nutrition, it is is the perfect way to fuel your day.
Course Salad
Cuisine American, Gluten Free, Healthy
Prep Time 1 hour
Cook Time 1 minute
Total Time 1 hour 1 minute
Servings 4
Calories 143kcal


  • 4 cups kale center ribs and stems removed, and torn into 1- to 2-inch pieces or use 4 cups baby kale
  • Juice of ½ lemon
  • 3 tablespoons hemp seeds shelled
  • 1 tomato chopped
  • ½ avocado cut into medium dice
  • Salt and freshly ground black pepper to taste


  • In a large bowl, combine kale and lemon juice.
  • Massage the kale with your bare hands for several minutes, until the leaves are much more tender. (If you’re using baby kale, you can massage the leaves just enough to coat with lemon juice, as they are already tender.)
  • Set aside for 1 hour or longer.
  • In a dry skillet, toast hemp seeds over medium heat for 1 minute.
  • Toss together all ingredients and serve.


The Many Kinds of Kale
Although there is a wide range of kale varieties, three types—curly kale, Tuscan kale,
and lacinato kale (also known as dinosaur kale)—are probably the most readily
available at your local supermarket. You might find more exotic, heirloom varieties, such
as red Russian kale, at your local farmers’ market or roadside farm stand. No matter
which variety you choose, your body will thank you for serving up this nutrient
powerhouse: Kale is a rich source of fiber; vitamins K, A, and C; minerals such
as iron, calcium, and potassium; and loads of phytonutrients.


Calories: 143kcal | Carbohydrates: 9g | Protein: 7g | Fat: 9g | Sodium: 28mg | Potassium: 523mg | Fiber: 2g | Vitamin A: 7045IU | Vitamin C: 87.1mg | Calcium: 122mg | Iron: 2.8mg