Description
A fresh and zesty Lemony Parmesan Kale Salad featuring tender massaged kale, crunchy croutons, and a tangy lemon-garlic dressing, perfect for a quick and healthy meal or side dish.
Ingredients
Scale
Salad
- 2 bunches curly kale
- 1 cup croutons
- ½ cup freshly grated Parmesan cheese
Dressing
- ¼ cup olive oil
- ¼ cup lemon juice
- 3 cloves garlic
- 1 teaspoon sea salt
- ½ teaspoon black pepper
Instructions
- Prepare the kale: Remove and discard the stems from the kale leaves, then wash the leaves thoroughly under cold water and place them in a large bowl.
- Massage the kale: Sprinkle about 1 teaspoon of sea salt over the kale and use your hands to massage it into the leaves until they begin to soften, which should take about 2 minutes.
- Prepare the croutons: Chop or crush the croutons finely before adding them to the bowl with the kale.
- Make the dressing: In a small bowl, whisk together the olive oil, lemon juice, crushed garlic, and black pepper until the ingredients are well combined.
- Toss the salad: Pour the dressing over the kale and croutons, add the freshly grated Parmesan cheese, and toss everything thoroughly to combine.
- Serve or store: Serve the salad immediately for the best texture or store it in an airtight container in the refrigerator for up to 3 days.
Notes
- Massaging the kale is essential to soften the tough leaves and reduce bitterness.
- Freshly grated Parmesan adds more flavor than pre-grated varieties.
- You can substitute croutons with toasted nuts or seeds for added crunch.
- For a smoother dressing, finely mince or press the garlic before mixing.
- This salad is best enjoyed fresh but can be stored for up to 3 days without losing flavor.
Nutrition
- Serving Size: 1 serving
- Calories: 220 kcal
- Sugar: 2 g
- Sodium: 380 mg
- Fat: 18 g
- Saturated Fat: 4.5 g
- Unsaturated Fat: 13 g
- Trans Fat: 0 g
- Carbohydrates: 10 g
- Fiber: 3 g
- Protein: 7 g
- Cholesterol: 12 mg
