Citrusy kale salad with olive oil
This citrusy kale salad features fresh kale massaged with a simple olive oil and lemon dressing, topped with sweet orange segments. It's a light and nutritious option perfect for any meal.
Cook time 0 min
Prep time 5 min
Ingredients:
8 oz kale1 orange
1/4 lemon
0.24 cup olive oil
Looking for a refreshing and healthy salad that's easy to prepare? This citrusy kale salad with olive oil is packed with vitamins and bright flavors. It's a perfect side dish or a tasty light meal.
Instructions:
- Rinse the kale thoroughly under cold water to remove any dirt.
- Pat dry with paper towels or use a salad spinner to dry the leaves.
- Remove the tough stems from the kale. Hold the stem with one hand and strip the leaves off with the other.
- Cut or tear the kale leaves into bite-sized pieces and place them in a large salad bowl.
- Peel the orange and separate it into segments. If desired, you can cut each segment into smaller pieces.
- Squeeze the juice from the 1/4 lemon into a small bowl, ensuring no seeds fall in.
- In a mixing bowl, combine the lemon juice with the olive oil. Whisk together until well emulsified.
- Pour the olive oil and lemon juice dressing over the kale pieces.
- Use your hands to massage the dressing into the kale leaves for about 2-3 minutes. This helps to soften the kale and enhance its flavor.
- Add the orange segments to the salad and gently toss to combine.
- Transfer the salad to a serving bowl or individual plates.
- Enjoy immediately as a refreshing side dish or light main course.
There you have it! A simple yet flavorful citrusy kale salad with olive oil that's sure to impress. Enjoy this nutritious and delicious dish any time of the year.
Citrusy kale salad with olive oil FAQ:
The preparation time for this Citrusy Kale Salad is approximately 10 minutes. This includes washing and cutting the kale and preparing the citrus fruits and dressing.
Lacinato (Dinosaur) kale or curly kale are both great choices for this salad. Lacinato has a tender texture and milder taste, while curly kale adds a bit more crunch.
Store any leftovers in an airtight container in the refrigerator. The salad is best eaten within 1-2 days, as the dressing may cause the kale to wilt over time.
Yes, you can substitute other oils like avocado oil or grapeseed oil for olive oil. However, keep in mind that the flavor profile will change slightly.
To boost protein content, consider adding chickpeas, grilled chicken, or tofu. These additions complement the salad's flavors well without overwhelming it.
Tips:
- Massage the kale: Before adding the dressing, gently massage the kale leaves with your hands to soften them and improve their texture.
- Segment the orange: For a more elegant presentation, consider segmenting the orange into slices instead of just peeling and chopping it.
- Adjust the acidity: Taste the salad before serving and add more lemon juice if you prefer a tangier flavor.
- Let it sit: Allow the salad to sit for a few minutes after dressing it. This helps the flavors meld together.
- Add some crunch: Consider adding some toasted nuts or seeds for extra texture and flavor.
Nutrition per serving
1 ServingsCalories 190kcal
Protein 9g
Carbohydrates 33g
Fiber 14g
Sugar 20g
Fat 60g
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