Learn the benefits of massaging kale to enhance its texture and flavor in this easy massaged kale salad recipe, featuring tangy pickled vegetables for a healthy side dish perfect for Buddha bowls, pita sandwiches, or as a stand-alone meal. Enjoy this article on massaged kale benefits and recipes.
Table of Contents
Jump to:
- Quick Mix-In
- Why Massaging Matters?
- What is Kale?
- The Benefits
- How to Buy Kale: What to Look For
- Different Types of Kale
- How to Properly Massage
- The Role of the Pickled Vegetables
- My Love for This Salad
- Ingredients and Steps
- Culinary Glossary
- Instructions with Pictures
- Substitutions
- Variations
- Equipment
- Storage
- Cooking tip
- Frequently Asked Questions
- Bowl Recipes
- Vegetarian Recipes
- 📖 Recipe
- Subscribe to my YouTube Channel.
- Have a Comment or Question?
Quick Mix-In
Spice up your salad with pickled vegetables to give that tangy kick. It’s also a great addition to your rice bowl dishes. Rice bowls are filled with a variety of flavors all in one dish. Each bite gives you a different taste; your palette will thank you for not eating another bland meal.
My Haitian culture inspires this pickled vegetable recipe. We use a spicy condiment called Pikliz, which is made of shredded cabbage, onion, carrot, scotch bonnet peppers, citrus fruit, and spices. We serve it with fried dishes such as pork (griot) or fried fish with a side of plantains and a salad of lettuce and tomatoes.
Why Massaging Matters?
Have you ever wondered why massaging kale is such a thing? Trust me, it shouldn't just be a part of top food trends. It’s an essential step to break down those tough fibers and make the kale more tender, so it’s a joy to eat.
Combine that with crunchy, tangy pickled vegetables, and you’ve got a salad that's not just healthy but packed with flavor. Plus, this kale side dish is the perfect companion for Buddha bowls, pita sandwiches, or even your favorite grilled meats. Let’s get into the massaged kale benefits and recipe magic!
What is Kale?
Kale is a leafy green vegetable from the Brassica family (aka cruciferous vegetable family), making it a cousin to broccoli and Brussels sprouts. Originating in the eastern Mediterranean, it’s been a favorite across many cultures for its nutrient-packed punch.
The health benefits of kale include being high in vitamins A, C, and K, and full of antioxidants. Kale is known for its slightly bitter flavor and hearty texture. It’s a true superfood that promotes heart health, aids digestion, and helps reduce inflammation—what’s not to love?
The Benefits
Massaging raw kale isn’t just for show—it’s a game-changer. The process softens the leaves' fibrous membranes, making them more tender and less bitter. It also allows the lemon juice and salt to penetrate, which helps balance the kale’s naturally bitter flavor.
This makes massaged kale easier to digest and tastier to eat, allowing the flavors in your salad to shine. Whether you’re prepping it for a Buddha bowl or pita sandwich, massaging kale ensures it’s at its best.
How to Buy Kale: What to Look For
When shopping for kale at grocery stores or your local farmer's markets, look for bunches with firm, crisp leaves and a deep green color—this means the kale is fresh. Avoid yellowing or wilted leaves, which signal it’s past its prime.
Fresher kale will be easier to massage and hold its texture better in your salad. Curly kale is perfect for massaging as its sturdy raw leaves benefit from breaking down.
Rice Bowl Idea: Turn this into a bowl with Easy Spiced Brown Rice and Quinoa, Quick 5 Vegetable Medley, and Harissa Carrot Salad. Then, choose a protein: (1) Air-Fried Turmeric Herbed Tofu, (2) Baked Zhug Chicken, (3) Mouthwatering Air Fryer Lemon Pepper Pine nuts Turkey Meatballs, (4) Air Fryer Roasted Harissa Salmon, or (5) Falafel Pita Sandwich Twist.
Different Types of Kale
Curly kale is the most common type of kale, available year-round, and perfect for salads like this due to its slightly bitter flavor and firm texture. Lacinato kale (aka dinosaur kale and Tuscan kale) has a milder flavor and is more tender.
On the other hand, Red Russian kale is sweeter and softer, making it great for lighter dishes. You can treat them like other leafy greens and use them as a salad base by adding your favorite salad dressing.
| Kale Type | Season Availability | Taste | Look |
|---|---|---|---|
| Curly Kale | Year-round | Slightly bitter, robust | Ruffled edges, deep green |
| Lacinato (Dino) | Fall, Winter | Milder, earthy | Long, dark, bumpy leaves |
| Red Russian | Spring, Fall | Sweet, delicate | Flat, red-tinged, frilly edges |
How to Properly Massage
To massage kale, first rinse and dry with either a paper towel or salad spinner to remove excess water, then add the leaves to a large mixing bowl with a squeeze of fresh lemon juice, lemon zest, and a pinch of salt. Use clean hands (or gloves) to rub the leaves for about 2-3 minutes until they soften.
This massaging process helps break down the fibers, making them tender and easier to eat. I recommend using kosher salt, as it dissolves easily and enhances the flavor. This simple method in your repertoire adds tools to help boost your creativity in the kitchen.
The Role of the Pickled Vegetables
Pickled vegetables, like thinly sliced turnips, beets, carrots, and red cabbage, add a burst of tangy crunch to salads. They balance the tender massaged kale perfectly, adding both texture and flavor. To pickle:
- Combine honey, lemon juice, apple cider vinegar, orange juice, and a pinch of kosher salt.
- Pour this mixture over the vegetables in a jar and let them sit for at least 24 hours.
The result? A zesty, flavorful topping that turns an ordinary kale salad into something extraordinary! For the full recipe, click here.
My Love for This Salad
This salad hits all the right notes for me—tangy, crunchy, pickled veggies mixed with tender, lemony, massaged kale. It’s the ultimate upgrade for Buddha bowls or pita sandwiches, especially when paired with spiced basmati rice, zhug meatballs, and spicy harissa carrots.
Each bite is a delicious blend of textures and flavors that make this dish feel like a treat rather than just a side salad.
Versatile Uses
This massaged kale salad can be your go-to for all kinds of meals. You can even spoon it over hummus or serve it as a side with grilled chicken, steak, or seafood. It’s versatile and adaptable—so don’t be afraid to mix and match with different proteins or grains for a fresh take on your favorite dishes!
Ingredients and Steps
To begin with, to make the kale salad, you’ll need my pickled vegetable pepper slaw recipe, which is made with crispy carrots, red onions, fresh jalapenos, citrus juice, and sweet honey. This is what gives the kale salad its twist.
Your kale will love you for the massage! With your clean hands, get ready to get down and dirty; you will gently squeeze the kale with lemon juice, olive oil, and kosher salt to break down the fibrous tissue and infuse it with acid and salt.
Culinary Glossary
This section provides concise definitions of key ingredients and techniques to enhance understanding and improve cooking skills related to this recipe. Check out the live Culinary Glossary here.
- Kosher Salt - A coarse salt that dissolves well, perfect for massaging kale and pickling.
- Zest - The outer skin of citrus fruits, used to add brightness and flavor. Learn more about zesting here.
- Pickling - It's preserving vegetables in a brine or vinegar solution to enhance flavor.
See the massaged kale salad recipe for quantities.
Instructions with Pictures
Follow the instructions and cooking tips below using the step-by-step picture guide.
Use a citrus squeezer or a fine mesh strainer to juice the lemon to prevent chewing seeds in the salad.
With washed or gloved hands, massage the kale for 2 to 3 minutes.
Massaging the kale breaks down the fibrous tissue, leaving you with a tender, delicious, well-seasoned kale salad.
Boost this salad with a tangy, spicy kick of pickled vegetables and pepper slaw.
Substitutions
Dairy Free
- Yay! This is already diar-free.
Gluten-Free
- Bonus! This is also already gluten-free.
Vegetarian
- Triple Threat! This is a plant-based dish.
- Honey - Substitute with maple syrup or agave for a vegan option.
Convenience
- Fresh Lemon juice - Swap with lime juice or apple cider vinegar for a different tangy flavor. Jarred lemon juice has a different flavor, and I would not suggest using it for this salad. If you can, use a citrus base vinaigrette and omit the lemon, salt, and oil in the recipe.
- Honey - Try fine sugar, corn syrup, Japanese mirin, agave, or apple syrup.
- Kosher salt - Use sea salt if unavailable.
Change Heat Level - Modify the recipe's heat level to your liking and learn more about the Scoville Scale and Chili Pairings.
Variations
- Be Creative - Now that you have learned the massaged kale benefits and recipe. Try toppings like roasted chickpeas, sliced avocado, or crumbled feta cheese for a different twist.
Equipment
- Mixing Bowl - For massaging kale and mixing the ingredients.
- Gloves - To massage all the ingredients while protecting your hands is optional.
- Zester - Used to zest the lemon to enhance the flavor of the lemon pepper dish. I've used a Microplane Classic Zester Grater for over two decades, plus any recipe that suggests testing, you might see me using it in my videos. It's a great tool to have. It can also grate ginger, hard cheeses, and garlic.
- Citrus Squeezer - To add fresh lemon juice. To develop this recipe, I used the KitchenAid Citrus Squeezer and a mini fine mesh sieve. Additionally, I love the fact that you can squeeze several citrus fruits before pouring out the juice with the KitchenAid Citrus Squeezer.
Kitchen Must Haves - Find other tools I use here.
Storage
- Refrigerator - To store in the fridge, you can place the kale pickled vegetable salad in a shallow 2-inch airtight container. As a result, the side salad will last up to three days.
- Freezer - I do not recommend freezing.
Airtight Food Containers - I interchange glass food storage containers with plastic clipping lids or wooden push-ins. I always suggest glass storage containers because they can be microwaved, they hold food without staining, and the glass keeps the food at a more stable temperature, keeping it fresher and longer.
Try the OXO Good Grips Smart Seal Glass Rectangle Food Storage Containers or the Pyrex Freshlock Glass Food Storage Containers.
Cooking tip
- For the Perfect Kale Salad - Really get in there and massage the kale with the liquids to help break it down and make it tender. Massage it for 2-3 minutes, and add the pickled veggies right before serving. Use a sharp knife also to chop or slice the kale neatly.
Your Cooking Tips Resource Guide - Loved these massaged kale benefits and recipes? Become a better home cook with tips to help you cook more efficiently on the Cook's Notebook tab. Learn more about using a salad spinner.
Frequently Asked Questions
Raw kale can be tough to eat on its own due to its fibrous texture. That's why there are a lot of recipes, either cooking it or turning it into chips. But you can enjoy raw kale using the massage method to help break the fibers, making it easier to consume.
Yes, but curly kale works best for massaging.
Let them sit for at least 24 hours, but 2-3 days is ideal.
Absolutely! Just store the pickled veggies and kale separately until serving.
Yes, grilled chicken or crispy breaded tofu would be great additions.
Lime or apple cider vinegar can work in a pinch.
Bowl Recipes
Looking for bowl recipes? Try these:
- Spicy Cajun Shrimp Rice Bowl with Lemon Remoulade
- Easy Sheet Pan Spicy Miso Salmon Rice Bowl
- Spicy Greek Chicken Meatball Rice Bowl
- Calabrian Chili Salmon and Vegetables Bowl
Vegetarian Recipes
Looking for other vegetarian recipes like this? Try these:
- How to Make Multigrain Rice | Purple Rice Recipe
- Caesar Salad with Egg Tomatoes and Chili-Infused Croutons
- Spicy Falafel Pita Sandwich & Lemon Tahini Dressing
- Vegetarian Smoky Chipotle Chorizo and Bean Stew
📖 Recipe
Massaged Kale Pickled Vegetable Salad
Ingredients
- 4 cups of kale washed and sliced ½-inch thick
- 1 lemon juiced and zested
- 2 tablespoon olive oil
- ¼ teaspoon kosher salt
- 2 cups Pickled Vegetable Pepper Slaw
Equipment
Instructions
- Save time in the kitchen: Read the instructions thoroughly, then gather and prep all your ingredients before cooking! Learn Prepping Tips.
- Mssage the Kale: Combine the kale, lemon juice, zest, and salt in a mixing bowl. Using gloves or clean hands, massage the kale with your hands for about 2 to 3 minutes, allowing the breaking down of the fiber to incorporate the lemon juice and salt.
- Finish with Pickles: Add the pickled vegetables to the salad, toss, and serve.
Video
Nutrition
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