Citrusy kale salad with olive oil
Discover the refreshing flavors of our Citrusy Kale Salad with Olive Oil. Made with fresh kale, juicy orange, zesty lemon, and a drizzle of high-quality olive oil, this easy and nutritious recipe is perfect for a light lunch or side dish. Ready in minutes, it's the ideal way to enjoy a burst of citrusy goodness!
- 11 Mar 2024
- Cook time 0 min
- Prep time 5 min
- 1 Servings
- 3 Ingredients
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.
Ingredients:
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.
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.
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.
| Nutrition Facts | |
|---|---|
| Serving Size | 500 grams |
| Energy | |
| Calories 190kcal | 8% |
| Protein | |
| Protein 9g | 6% |
| Carbohydrates | |
| Carbohydrates 33g | 10% |
| Fiber 14g | 38% |
| Sugar 20g | 20% |
| Fat | |
| Fat 60g | 72% |
| Saturated 9g | 28% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 570ug | 63% |
| Choline 18mg | 3% |
| Vitamin B1 0.43mg | 36% |
| Vitamin B2 0.87mg | 67% |
| Vitamin B3 3.22mg | 20% |
| Vitamin B6 0.47mg | 27% |
| Vitamin B9 200ug | 50% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 320mg | 360% |
| Vitamin E 1.87mg | 12% |
| Vitamin K 880ug | 737% |
| Minerals | |
| Calcium, Ca 660mg | 51% |
| Copper, Cu 0.21mg | 0% |
| Iron, Fe 3.97mg | 36% |
| Magnesium, Mg 100mg | 23% |
| Phosphorus, P 150mg | 12% |
| Potassium, K 1160mg | 34% |
| Selenium, Se 3.07ug | 6% |
| Sodium, Na 120mg | 8% |
| Zinc, Zn 1.03mg | 9% |
| Water | |
| Water 390g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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