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Raw Kale Salad Recipe

Looking for an easy Raw Kale Salad recipe? Learn how to make Raw Kale Salad using healthy ingredients.


Submitted by agrizas

Makes 4 servings



Lacinato kale (a.k.a. Tuscan kale, and cavolo nero in Italy) has such a beautiful deep green color and neat bumpy texture compared to curly kale. Full of Vitamins K and A (particularly beta-carotene) and with a good amount of fiber, kale is both very healthy and very versatile to cook with. It can be eaten raw, as in this salad, but is more often sautéed or used in soups. However it is prepared, like many vegetables, allowing kale and garlic to rest after chopping allows their anti-oxidant properties to develop and become accessible to the body when the vegetables are eaten.

Recipe Ingredients for Raw Kale Salad

4 1/2 cup raw Organic Lacinato Kale
0.33 cup leaves, whole Basil, Fresh
1 fruit (2-1/8" dia) Lemons
25 grams Pecorino Romano Italian Cheese
1 tbsp Extra Virgin Olive Oil
0.13 tsp Red Pepper
1 clove Garlic
1/4 tsp Kosher Salt
1/4 tsp Pepper, Black

Recipe Directions for Raw Kale Salad

  1. Make a paste out of the garlic. Sprinkle a little salt on the garlic and after mincing it, run the blade of the knife pressed hard to the board over it until a paste is formed. Put the garlic in a bowl and allow it to rest for 5 minutes for its flavor to evolve and its full health benefits to emerge.

  2. Wash and dry the kale and basil. Trim the stems off the kale up to the bottom of the leaves and discard them. Stack the kale leaves on top of each other and then roll them up into a tight tube. Use a very sharp knife to cut the kale into half-inch ribbons (chiffonade) or thin pieces if using curly kale. Place the kale in a large bowl and allow it to rest for 5 minutes.

  3. Cut the lemon in half. Over a fine mesh sieve placed in a bowl (to catch the seeds), use a fork to juice the lemon entirely (about ¼-cup juice).

  4. To the garlic, add the cheese, oil, lemon juice, pepper flakes, and salt and black pepper to taste. Stir or whisk to combine.

  5. Pour the dressing over the kale and toss very well. Let the salad sit for at least 5 minutes for the flavors to combine. (It gets even better after a day!)

  6. Tear the basil leaves into small pieces and finish the salad by sprinkling it with the torn basil leaves.

Categories

Vegetables, Main Dish, Salads, Side Dish, Italian

Nutrition Facts
Serving Size 110.0g
Amount Per Serving
Calories
103
Calories from Fat
49
% Daily Value*
Total Fat
5.4g
8%
Saturated Fat
2.1g
10%
Trans Fat
0.0g
Cholesterol
7mg
2%
Sodium
307mg
13%
Potassium
39mg
1%
Total Carbohydrates
10.5g
3%
Dietary Fiber
1.9g
8%
Sugars
0.6g
Protein
4.2g
Vitamin A 240% Vitamin C 166%
Calcium 18% Iron 8%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
C
  Good points
  • Low in cholesterol
  • Low in sugar
  • High in calcium
  • High in manganese
  • Very high in vitamin A
  • Very high in vitamin C
  •   Bad points
  • High in sodium
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