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.

Nutriscore Rating: 67/100

Prep Time:15 mins

Cook Time:0 mins

Total Time:15 mins

Servings: 4

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)

Directions

Step 1

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.

Step 2

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.

Step 3

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.

Step 4

Add the remaining dressing if needed, and toss the kale to coat evenly.

Step 5

Sprinkle the grated parmesan cheese (if using), toasted nuts or seeds, and dried cranberries over the salad.

Step 6

Toss the salad gently once more to distribute the toppings evenly.

Step 7

Serve immediately as a standalone dish or as a side, and enjoy your fresh, flavorful raw kale salad!

Nutrition Facts

Serving size	453.9 grams (453.9g)

Amount per serving	% Daily Value*
Calories	1007

Total Fat 74.30g	95%
Saturated Fat 17.50g	88%
Polyunsaturated Fat 1.40g
Cholesterol 53mg	18%
Sodium 2106mg	92%
Total Carbohydrate 62.10g	23%
Dietary Fiber 15.40g	55%
Total Sugars 37.80g
Protein 33.30g	67%

Vitamin D 13IU	64%
Calcium 1285mg	99%
Iron 6mg	31%
Potassium 1069mg	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.

Source of Calories

Fat: 63.7%

Protein: 12.7%

Carbs: 23.7%