Kale Salad with Yogurt Dressing
This recipe redefines what a kale salad can be. By massaging the kale first, you break down the fibers leaving the greens tender and delicious!
contains dairy
Ingredients
US
Metric
- 4 cups kale (1 bunch)
- 2 tablespoons olive oil (or oil of your choice, divided)
- 1 lemon (zested and juiced - save zest for dressing)
- 1 lime (zested and juiced - save zest for dressing)
- Dressing:
- 1 cup Greek yogurt (plain, fat-free)
- salt and pepper (optional, to taste)
- 1/2 cup pumpkin seeds, toasted (pepitas)
- 1/2 cup cilantro (chopped or torn, stems included)
- 1 jalapeño chile pepper (seeds removed and diced, optional)
Make it lactose-friendly
- 1 cup Greek yogurt (plain, fat-free) → lactose-free or coconut yogurt
Steps
- Wash hands with soap and water.
- Wash and dry kale. Remove stems and tear into bite-sized pieces.
- Season kale with salt, pepper, 1 tablespoon of olive oil, lemon juice, and lime juice.
- With your hands, massage kale until the leaves just start to wilt.
- Make the dressing - in a small bowl, add the salt and pepper to the yogurt.
- Add the lemon and lime zest and remaining 1 tablespoon of oil.
- Mix in cilantro and jalapeno pepper, if desired.
- With a spoon, mix massaged kale with yogurt dressing.
- Toss pumpkin seeds over salad.
Make it yours
Edition
Primary
USDA MyPlate
Nutrition (per serving)
| Calories | 304 |
|---|---|
| Protein | 18.0 g |
| Fat | 22.0 g |
| Carbs | 17.0 g |
| Fiber | 4.0 g |
| Sodium | 129 mg |
Source
USDA MyPlate Kitchen — Public domain (U.S. government work)