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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!

Serves 4 · Dairy

contains dairy

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Ingredients

Units: US Metric
Scale: ½× – 4× with Plus →
  • 4 cups kale (1 bunch)
  • 2 tablespoons olive oil
  • 1 lemon (zested and juiced)
  • 1 lime (zested and juiced)
  • 1 cup Greek yogurt (plain, fat-free)
  • 1/2 cup cilantro (chopped or torn, stems included)
  • 1/2 cup pumpkin seeds, toasted (pepitas)
  • 1 jalapeño chile pepper (seeds removed and diced, optional)
  • salt and pepper (optional, to taste)
Make it lactose-friendly
  • 1 cup Greek yogurt (plain, fat-free) → lactose-free or coconut yogurt

Swaps are suggestions, not medical advice. Check labels if lactose is a serious issue for you.

Steps

  1. Wash hands with soap and water.
  2. Wash and dry kale. Remove stems and tear into bite-sized pieces.
  3. Season kale with salt, pepper, 1 tablespoon of olive oil, lemon juice, and lime juice.
  4. With your hands, massage kale until you can no longer feel resistance.
  5. Season yogurt with salt and pepper, lemon and lime zest and remaining 1 tablespoon of oil. Mix in cilantro and jalapeno pepper, if desired.
  6. With a spoon, mix massaged kale with yogurt dressing.
  7. Toss pumpkin seeds over salad.

This is a variation — USDA MyPlate edition. Base recipe: Kale Salad with Yogurt Dressing →

Make it yours (1 variations)

Edition Primary USDA MyPlate

Each swap is its own machine-generated variation — tap one to view that exact recipe.

Nutrition (per serving)
Calories304
Protein18.0 g
Fat22.0 g
Carbs17.0 g
Fiber4.0 g
Sodium129 mg

Source

USDA MyPlate Kitchen — Public domain (U.S. government work)