Citrus Kale Salad
Massaged kale with orange segments, toasted seeds and a sharp lemon dressing that holds up for days.
Raw kale is tough and slightly bitter until you massage it, at which point it collapses into something tender and almost sweet. Two minutes of work changes the whole salad. Citrus and toasted seeds do the rest.
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How to make Citrus Kale Salad
Ingredients
Quantities scale automatically. Cooking times stay the same.
Salad
Lemon dressing
Equipment
- Large bowl
- Small dry pan
- Sharp paring knife
Method
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1
Strip and shred
Pull the kale leaves off the tough centre stems and stack them, then roll and slice into thin ribbons. Thin ribbons massage down far better than big pieces.
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2
Toast the seeds
Toast the pumpkin and sunflower seeds in a dry pan over medium heat for 4-5 minutes, shaking often, until they pop and smell nutty. Tip them out immediately so they stop cooking.
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3
Whisk the dressing
Whisk the olive oil, lemon juice, orange juice, Dijon, honey, salt and pepper until thick and emulsified.
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4
Massage the kale
Put the kale in a large bowl with half the dressing and scrunch it firmly with your hands for 2 minutes. It will darken, shrink by about a third, and turn silky. This is the whole recipe.
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5
Segment the oranges
Cut the top and bottom off each orange, slice the peel away following the curve, then cut between the membranes to free the segments. Squeeze the leftover core into the salad.
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6
Assemble
Fold in the orange segments, red onion, toasted seeds, cheese and cranberries with the remaining dressing. Rest 10 minutes before serving.
Cook’s tips
- Massage for a full two minutes. Undermassaged kale stays chewy and bitter, and there is no shortcut.
- Toast the seeds even though it is an extra pan. Raw seeds add texture; toasted seeds add flavour.
- Lacinato (dinosaur) kale is more tender than curly and needs slightly less massaging.
Variations
- Add sliced apple or pear in autumn instead of orange.
- Turn it into a main with roasted chickpeas, quinoa or shredded chicken.
- Use grapefruit and avocado for a sharper, creamier version.
Storage and make-ahead
Unusually for a salad, this keeps 3 days dressed and does not wilt; massaged kale actually softens further. Add the seeds just before serving so they stay crunchy.
Nutrition per serving
| Calories | 268 kcal |
|---|---|
| Protein | 8 g |
| Carbohydrates | 24 g |
| Fat | 17 g |
| Fibre | 6 g |
| Sugar | 11 g |
| Sodium | 320 mg |
Nutrition is estimated from ingredient averages and will vary with brands and portioning.
