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An overhead shot of a woman's hands massaging kale in a glass bowl atop an off-white surface. olive oil, salt, a striped cloth and squeezed lemon wedges sit beside the bowl.

How to Massage Kale (2-Minute Step for Tender Kale Salads)

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  • Author: Jess Larson
  • Prep Time: 5 minutes
  • Cook Time: 0 minutes
  • Total Time: 5 minutes
  • Yield: serves 2-4 1x
  • Category: Techniques & How-Tos, Entree Salads & Bowls, Side Dish Recipes
  • Method: No-Cook
  • Cuisine: American
  • Diet: Vegan

Description

Kale is one of my favorite leafy greens because it’s so hearty and versatile. But its fibrous texture can also make it very difficult to eat raw in salads or bowls.

That’s why learning How to Massage Kale is essential! 🤓

Massaging kale is an easy, 2-minute step that makes all the difference in enjoying this hearty raw green. A quick rub breaks down its toothsome texture, making it easier to chew, less bitter-tasting, and way more enjoyable to eat.

From there, it’s the perfect base for all kinds of salads and bowls. I use this method for every single one of my kale salad recipes – check out the blog post, above, for some PWWB reader faves to get you started. ♡ Happy cooking!

Ingredients

Scale
  • 1 bunch kale, washed and patted dry (see Recipe Notes)
  • 1 tablespoon extra-virgin olive oil or vinaigrette OR ½ lemon, juiced⁠ (see Recipe Notes)
  • kosher salt, to season

Instructions

  1. De-stem the kale: Grab hold of a kale leaf by the base of its stem. Using your free hand, tear the kale leaf away from the stem slightly, then pinch the stem and slide your hand down its length, completely separating the leaf from the stem. Repeat with the remaining kale leaves.An overhead shot of a woman's hand de-stemming a stalk of kale over a wooden board. Lemon wedges, additional kale, a bowl of sea salt and a jug of olive oil sit on the board and beside it on a white surface.
  2. Tear or chop the kale: Once all of the kale is de-stemmed, tear or chop as desired. For cooked dishes like soups and stews, it’s nice to tear the kale leaves into bite-sized pieces. For a raw dish like kale salad, massaged kale is a little easier to eat when it’s finely shredded. To finely shred, pile all of the de-stemmed leaves on top of each other, creating a nice stack of kale leaves. Roll the kale leaves into a tight bundle. Hold the bundle in place as you use a sharp knife to chop through and create fine pieces of shredded kale.An overhead shot of a woman's hand holding kale and chopping it on a wooden board. Lemon wedges, a bowl of chopped kale, salt and a jug of olive oil sit beside the kale.
  3. Massage the kale: Place the kale in a large bowl. Drizzle the oil, vinaigrette, or lemon juice over top and season with a good pinch of kosher salt. Use your hands to massage the kale, working the lemon into the leaves until they’re vibrant green and slightly wilted, 1-2 minutes.An overhead shot of a woman's hands massaging kale in a glass bowl atop an off-white surface. olive oil, salt, a striped cloth and squeezed lemon wedges sit beside the bowl.
  4. Serve: Enjoy your massaged kale as desired, with salad add-ins and dressings of choice. For some inspiration to get you started, try our go-to Kale Caesar Salad, Kale Apple Salad with Goat Cheese and Balsamic Vinaigrette, or our fan-favorite Cozy Grain Bowls with Roasted Sweet Potatoes and Chicken. For more inspiration, explore PWWB’s Salad and Bowls and Sauces and Condiments archives. Enjoy!An overhead shot of massaged kale in a large wooden bowl atop an off-white surface. A striped cloth and squeezed lemon wedges sit beside the bowl.

Equipment

Notes

Jess’ Tips and Tricks:

  • Kale: 1 bunch of kale typically yields 3 cups of shredded kale, perfect for a hearty entree salad that serves 2 or a side salad that serves 4. Any variety of hearty kale benefits from a quick massage before serving in a salad, though some varieties are tougher than others and may need to be massaged longer. Massage the kale just until the leaves are vibrantly green and begin to wilt slightly – total time needed to massage the kale varies since a tougher leaf like curly kale will take a little longer than more tender leaves like lacinato kale. See the blog post, above, for more information about the different varieties of kale.
  • Massaged kale with oil vs without oil: Whether you massage your kale with oil or without oil is up to you. When I’m serving my massaged kale salad with a lighter oil-based dressing like a vinaigrette, I typically opt to massage the kale with oil or a little of the vinaigrette/salad dressing for even more flavor. When I’m serving a massaged kale salad with a creamier dressing, I typically opt to massage the kale with lemon juice since its brightness helps balance the creaminess of the overall salad.

Find it online: https://playswellwithbutter.com/how-to-massage-kale/