If you’ve ever wondered why some people suggest massaging kale before eating it, you’ve come to the right place.
We’re here to share the how and why of massaging kale, plus our go-to kale salad for hosting. Let’s do this!
This 15-minute, 6-ingredient salad starts with the kale — our favorite variety being curly. Here’s why:
Best Kale for Massaged Kale Salad
Because some kale varieties are more delicate than others, we suggest using curly kale for massaging because it’s quite hearty, fibrous, and benefits from a good massage.
Lacinato kale (also known as dinosaur or Tuscan kale) can be a bit too tender and delicate in our experience, making it not as ideal for massaging.
That being said, lacinato can still be massaged, we just prefer curly!
We love using this quick and simple method for removing the greens from the stem: Simply grab the bottom, stalky end of the stem and run your other hand upward along the stem using a tight hold to remove the greens.
When you do this, the greens break off, usually taking the top 1/2 or 2/3 of the stem with it. That’s okay! We actually love the texture the stem provides, just not the bulkier, larger portion of the stem as it can be quite fibrous and difficult to chew. (The discarded stem can either be composted or used to make DIY vegetable broth.)
Next, give your kale a chop and add it to a mixing or serving bowl.
Why Massage Kale?
The reason it’s often recommended to massage kale is simple: Kale is quite tough and fibrous and can be difficult to chew compared to other greens like romaine lettuce or spinach.
By massaging it for as little as 2-3 minutes with a little oil and/or lemon juice, it becomes more tender, making it easier to chew and digest.
The other reason is to infuse the kale with more flavor before the dressing is added.
How to Massage Kale
Our go-to method: Add chopped kale to a large bowl and top with lemon juice and olive oil. Use clean hands to massage for about 3 minutes to soften the leaves and infuse the leaves with the oil and lemon. A pinch of salt added near the end of massaging adds even more flavor.
You’ll notice in the photo below that by the end of massaging the kale gets quite glossy and is slightly reduced in volume. That’s exactly what you’re going for.
Best Dressing for Kale Salad
In all of our testing, we haven’t found a better dressing for kale than tahini! It’s a match made in salad heaven. See our favorites here:
- How to Make Tahini Dressing (Our Go-To!)
- 3-Ingredient Tahini Sauce for Everything
- Ginger Garlic Miso Tahini Dressing
- Rosemary Tahini Dressing
- Green Curry Tahini Dressing
We hope you LOVE this salad! It’s:
- Quick & easy
- Hearty
- Satisfying
- Customizable
- Citrusy
- & Delicious
This would make the perfect side to just about any main, especially our Easy Grillable Veggie Burgers, Sweet Potato Lasagna, or My Favorite Vegan Pizza! BONUS: We also find that it sautés nicely (even with the dressing and chickpeas) if you’re looking for a cooked version!
More Salad Recipes
- Abundance Kale Salad with Savory Tahini Dressing
- Curried Cauliflower, Grape, and Lentil Salad
- Sweet Potato Avocado Green Salad
- 5-Minute Detox Salad (No-Mix Dressing!)
If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo #minimalistbaker on Instagram. Cheers, friends!
Easy Massaged Kale Salad (15 Minutes!)
Ingredients
- 2 large bundles curly kale*, large stems removed and roughly chopped
- 1 Tbsp lemon juice
- 1 Tbsp extra virgin olive oil (if avoiding oil, omit)
- 1 healthy pinch sea salt
DRESSING
- 1/3 cup tahini (see our Tahini Review!)
- 3 Tbsp lemon juice
- 1-2 Tbsp maple syrup (or sub agave, or honey if not vegan)
- 1 pinch sea salt (optional)
- Water to thin (~3-6 Tbsp or 45-90 ml as original recipe is written)
TOPPINGS optional
Instructions
- Once you’ve rinsed and dried your kale, run your hand along the stem to remove the green leaves from the stalky stem. You don’t have to remove the stem completely (we actually enjoy the top 2/3 in the salad), but be sure to compost or reserve the larger bottom stalks for DIY vegetable broth.
- Stack your stalks of kale on top of each other and finely chop. No need to mince, just cut into manageable, bite-size pieces.
- Add kale to a large mixing / serving bowl and top with lemon juice and extra virgin olive oil. Then massage with clean hands for about 3 minutes. The point of massaging is to infuse the kale with the lemon juice and oil, and also to break down some of the tough, fibrous characteristics of kale. This makes it easier to chew and digest, and makes for a more tender salad. Season with salt, massage/toss once more, then set aside.
- Next prepare the dressing by adding tahini, lemon juice, maple syrup, and salt (optional) to a medium mixing bowl. Whisk to combine. Then slowly add water until creamy and pourable. The mixture may seize up and thicken at first, but continue adding water a little at a time, whisking until creamy and smooth. Taste and adjust flavor as needed, adding more lemon juice for acidity, maple syrup for sweetness, or salt to taste. Set aside. (Store leftover dressing in the refrigerator up to 5-7 days — sometimes longer.)
- To serve, top with desired amount of dressing and crispy chickpeas (optional), toss, and serve. Leftovers keep covered in the refrigerator up to 3-4 days (not freezer friendly). We enjoy leftovers chilled, but also find that they sauté nicely (even with the dressing and chickpeas) if you’re looking for a cooked version.
Video
Notes
*Nutrition information is a rough estimate calculated with the lesser amount of maple syrup and without optional ingredients.
*Prep time does not include baking optional crispy chickpeas.
Susan says
I have a bunch of frozen kale that I bagged up because I wasn’t going to use it right away. Can I use that?
Hi Susan! Frozen kale will wilt when thawed. We would suggest using it in a recipe that cooks it!
Sonja says
Wonderful! A heaping portion paired with a baked sweet potatoes topped with Cuban black beans made for a delicious and nutritious dinner. I doubted the maple syrup; I tend to find things too sweet with added sugar, and find maple syrup in particular can be overpowering, so I stuck with 1 Tbsp. I think it’s supposed to offset the bitterness of the tahini? Well, it worked. I had to keep stopping myself from taste-testing the dressing. 😊
We’re so glad you enjoyed it, Sonja. Thanks so much for the lovely review! xo
annycabanny says
I love this salad. It is so tasty and easy other, than the chick peas. I could eat it everyday.
Wish the chick peas were easier to peel – even after quick cook with baking soda and rinsing I find it time consuming to remove the peel.
We’re so glad you enjoy it! Thanks so much for sharing! You could try keeping the skins on the chickpeas next time if you would like. xo
Katy says
Finally a kale salad I LOVE! Finally a kale salad I look forward to eating! That dressing is BOMB and the massaging technique is the key. Thank you for making it easier to eat healthy!
Whoop! We’re so glad you enjoyed it, Katy! Thank you for the lovely review! xo
lara says
kale salads for the win!
Yay! Thanks, Lara!
Amy says
This recipe was simple but delicious with easy clean up which was perfect for a weekday dinner! I am know a believer of massaging kale!
Woohoo! We love to hear this. Thanks so much, Amy, so glad you enjoyed!
Amber says
I tried this as soon as I got home; and put veggie oil on top; turmeric; sea salt; & whole ground pepper… it was really good without the extra heavy stuff on top for a nice quick snack! Thank you! I always believe greens are such a balanced mindful way to treat the heart & body as one!!
Wonderful! We’re so glad you enjoyed it, Amber! Thank you for the lovely review! Next time, would you mind leaving a star rating with your review? It’s super helpful for us and other readers. Thanks so much! xo
Jeffrey says
I rarely correspond to recipe authors, as I find most haven’t a clue regarding spices, herbs, and general seasoning.
This particular recipe calls for a response!
There is no aspect of this recipe with ANY fault. It is well (perhaps a tad ‘over’?) explained; including the substitutions and accoutrements. The dressing is superb!
You have converted my few kale haters.
Kale is not my favorite green, except is soups and stews. This massaged kale salad is a delight. I don’t keep tahini in the house, but organic peanut butter, a splash of toasted sesame oil work perfectly.
It is well worth the massage!
Nicely done!
We love to hear this! Thanks so much for the lovely review, Jeffrey!
Portia says
We are fans!! I massaged the kale in olive oil yesterday and found this recipe today. The dressing is good! We plan to add raisins and perhaps kidney beans and carrots next time. Will be using leftover dressing for bowls!
Woohoo! Thank you for sharing, Portia! xoxo
Julie says
It’s amazing to think something so simple can be so delicious! This was so good! I made it a bit more lemony (my kids and I LOVE lemons) and we loved it! I will be making this a lot! Thank you.
We’re so glad you and your kids enjoyed it, Julie! Thank you for sharing! xoxo
Lisa says
We’ve made this 4 or 5 times now and it’s SO good. Hubs isn’t a super fan of kale, but we keep getting it in our co-op produce box. He loves it too!
Yay! We love to hear this. Thanks for the great review, Lisa! xo
Colleen says
This is genuinely the only salad I’ve ever made that I actually enjoyed! I used a honey mustard dressing instead and added some spice to the chickpea topping.
Wow, thank you, Colleen! So glad you enjoyed it!
Amazing! Thanks for sharing, Colleen!
Anita Barnes says
Fantastic. I didn’t have any chickpeas, so I roasted some cashews and it was really good. I also added some arugula. The dressing was delicious.
Wonderful! xo
Anastasia says
Tonight, I made this recipe for an in-house, quarantine potluck (approximately 6 servings). So I used 5 Tbsp of lemon juice instead of 4.5 Tbsp and then 4.5 Tbsp of water for thinning out the dressing, while using the lowest amount of maple syrup (1.5 Tbsp). Although the changes were subtle, my roommates LOVED IT and they all had seconds! The salad was the star dish, thanks to you <3
We’re so glad everyone enjoyed it! Thanks so much for sharing, Anastasia! xo
Nam says
This was SO good!!! I added crushed garlic into the dressing. I may have gone overboard on the chickpeas topping but will definitely make it again :)
We’re so glad you enjoyed it, Nam! Thanks so much for sharing! xo
Amanda says
Fast, easy, and very customizable. I topped mine with the harissa-marinated chickpeas. Very yummy.
We’re so glad you enjoyed it, Amanda! Thanks so much for sharing! xo
Cheryl says
This is my go-to kale salad. Massaging kale is really the only way to go for a kale salad (that’s not made with baby leaves). I agree that curly kale is best too.
I go very light on the oil, salt, and use about a half of a lime per serving as I prefer limes to lemons. I don’t even bother with a dressing, since it’s already flavorful from the lime. It pairs nicely with a juicy fruit like strawberries and peaches, and something chewy like raisins.
Love the modifications, Cheryl! Thanks so much for sharing!
Nicki says
Hi I am new to eating plant based and noticed alot of recipes using tahini all over the internet which I really really dislike lol what would be some substitutions you would recommend? I would love to try this salad but just in general if I saw a dish that called for tahini what would you use? Your website have been such a great resource so thanks a million!
Hi Nicki, often cashew butter works as a sub. Hope that helps!
Courtney B says
I’ve made this twice now. It’s so great to have on hand during these hot summer months. I wasn’t sure if I loved it at first, but found myself kind of addicted to this salad. The slight bitterness of the kale is complimented nicely by the rich tahini, acid of the lemon juice, and the subtle sweetness of maple syrup/agave. I like it alongside avocado toast (what up breakfast salad?!), or a slice of pizza or nachos to feel like I’m being healthy. Thanks for the recipe!
Love that, Courtney! Thanks so much for sharing! xo
Geoff says
I’ve used a similar method to massage kale. I use lemon juice and avocado instead of oil. Depending on the amount of kale, I use 1/2 a lemon and a large avocado or 2 smaller ones. That will coat enough kale for 4 salads. Every person I’ve made it for, kale haters and carnivores alike loved the transition in the kale and went home with recipe.
Really glad to see you ‘touch’ on it here!
Thanks!
Whoop! We’re so glad everyone has enjoyed it! Thanks for sharing, Geoff!
Claire says
I just massaged kale for the first time and feel like I’ve fledged as a hippie! Thanks for a delicious recipe! I appreciated that the dressing was really easy, too.
Ha- love it! Thanks for sharing, Claire!
Mary says
This was so easy and happy
Tajhae Barr says
Great recipe, going to try tonight. Although, it’s common sense, you may want to consider adding to Cleanse your Kale (greens) prior to prepping.
Thanks!
Thanks for the feedback, Tajhae! Let us know how it goes!
Shaakira says
What would you add to make this meal a dinner? Grilled chicken? Shrimp? I’m unsure and would love your opinion!
We think those would be delicious! And maybe roasted sweet potato too?
Danica says
Thank you so much for this recipe. I never had any idea what “massaging” make meant until I saw that photo of your hands actually doing it. I used to hate kale, but now I love it – now that I actually know how to prepare it. Five stars!
We’re so glad you found this recipe helpful, Danica! Thanks for sharing!
Chintha Samarawickrema says
Hi Dana, OMG! This recipe is absolutely delicious! Thank you so very much for this nutritional recipe! I’m on whole plant based due to an autoimmune issue, and it fits quite well with my diet. I cannot thank you enough!
Chintha S.
We’re so glad you enjoy it, Chintha! Thanks so much for the lovely review!
Sabine says
Màde the salad for our Christmas dinner and it was delicious and easy to make. I didn’t use the chickpeas but added pecans.
Wonderful dish.
Madeeha Pitcher says
Great recipe.
Better dressing for kale? = Equal parts balsamic, pennut butter, dark soy sauce and maple syrup.
Jenna says
My whole family loved it with the tahini lemon dressing and crispy chickpeas!
Yay! Thanks so much for the lovely review!
Diane says
Made this salad tonight…so delicious. It was my first time massaging the kale and it came out perfect. The dressing is so yummy too. Highly recommend. :)
We’re so glad you enjoyed it, Diane! Thanks so much for sharing!
Sheila says
What about using baby kale?
That would be delicious! But it usually doesn’t need massaging since it is more tender.
Jennifer says
This looks wonderful! I was wondering if this would work using the bagged (already cut up) bags of Kale (from Trader Joes) unable to get to my Whole Foods to get it bundled… I’m wondering about the stems, I don’t want to cut the stems from every cut up piece in the bag! Do you have experience using the bagged kale? What would you suggest? I plan to take this to a party tomorrow and will report back of the success :)
Thanks in advance for your response
Totally! We love that kale!
Janet says
I’m making this for Christmas. How many bags of cut up kale would I get to sub in your whole leaf recipe? (Serving 8). And could i use canned chickpeas instead of the krispie ones? thank you.
Hi Janet, If referring to 10 oz. bags, you’d need 1 – 1 1/2 bags. You could use canned chickpeas, but the texture of crispy chickpeas is really lovely in this recipe! Canned won’t be as good unless you bake them or cook them on the stovetop first. Hope that helps!
Paige Cassandra Flamm says
This looks so good! I can’t wait to try it for lunch next week!
Enjoy!