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RECIPE
8 INGREDIENTS 5 STEPS 20min

Lacinato Kale Salad

4.6
8 Ratings
This Quick and Easy Lacinato Kale Recipe is the perfect way to enjoy a healthy and delicious salad in minutes! The flavorful parmesan and zesty dressing with red pepper flakes add a delightful depth of flavor to this simple dish. It is guaranteed to exceed your expectations.
Lacinato Kale Salad Recipe | SideChef
This Quick and Easy Lacinato Kale Recipe is the perfect way to enjoy a healthy and delicious salad in minutes! The flavorful parmesan and zesty dressing with red pepper flakes add a delightful depth of flavor to this simple dish. It is guaranteed to exceed your expectations.

Lacinato Kale vs Curly Kale

Lacinato Kale, aka Tuscan Kale or Dinosaur Kale, is not the same as regular curly kale.
  • Lacinato kale is slightly sweeter and nuttier than other types of kale. It is also a bit more tender and takes less time to cook.
  • Its tender texture makes Lacinato Kale a better choice for salads as it doesn’t need much ‘massaging.
  • Both Lacinato and regular curly kale are nutrition powerhouses known as superfoods. But the Lacinato kale variety is even richer in Vitamin A, Vitamin K, and other vital nutrients.

What Does It Mean to Massage Kale

Massaging kale is a simple way to remove its bitterness and make it more tender in salads without cooking. You can use this technique for all kale salad recipes. Here’s how to do it:
  1. Remove the bitter kale stalks. Simply cut along the length of the stem, or tear the kale leaves off using your hands.
  2. Chop the leaves into small pieces. Take several kale leaves and roll them up like a cigar. Using a knife, chop across the rolled kale leaves.
  3. Transfer the chopped-up kale into a salad bowl. Toss it with a little bit of extra virgin olive oil, lemon juice, salt, and black pepper.
  4. Using your hands, gently squeeze and move the kale around for several minutes. The lemon juice and olive oil, along with the massaging, break down the fibers and make kale sweeter and softer.

Fun Facts About Lacinato Kale Nicknames

Lacinato Kale goes by many names. Some call it Dinosaur Kale because it can grow up to three feet tall; its bumpy leaves somewhat resemble dinosaur skin.
It is also known as Tuscan or Italian kale because it’s been grown in Tuscany for centuries. It is one of the staple cooking ingredients in many dishes from that region.

Find Out More About Kale, How to Cook It, and Some Great Kale Recipes Here:

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Marin Mama Cooks features healthy, family friendly and delicious recipes. My instructions and photos aim to make cooking easier for you.
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Marin Mama Cooks features healthy, family friendly and delicious recipes. My instructions and photos aim to make cooking easier for you.
http://www.marinmamacooks.com
20min
Total Time
$1.13
Cost Per Serving

Ingredients

Servings
4
US / METRIC
1 bunch
Tuscan Kale
3 Tbsp
Extra-Virgin Olive Oil
2 cloves
1 pinch
1 pinch
Crushed Red Pepper Flakes
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Nutrition Per Serving

VIEW ALL
CALORIES
178
FAT
14.5 g
PROTEIN
7.2 g
CARBS
7.1 g

Cooking Instructions

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Step 1
Juice the Lemon (1) . Mince the Garlic (2 cloves) and grate the Parmesan Cheese (2/3 cup) .
Step 2
De-stem and slice the Tuscan Kale (1 bunch) . Put the kale slices in a large bowl.
Step 3
Whisk together Extra-Virgin Olive Oil (3 Tbsp) , garlic, Salt (1 pinch) , Ground Black Pepper (1 pinch) , lemon juice and Crushed Red Pepper Flakes (1 pinch) .
Step 4
Pour the dressing over the kale and make sure to massage it well so that all the kale absorbs the dressing. Add grated parmesan and toss.
Step 5
Let the kale rest for at least 5 minutes to an hour. Then serve!

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Nutrition Per Serving
Calories
178
% Daily Value*
Fat
14.5 g
19%
Saturated Fat
3.7 g
18%
Trans Fat
0.0 g
--
Cholesterol
10.2 mg
3%
Carbohydrates
7.1 g
3%
Fiber
1.4 g
5%
Sugars
0.6 g
--
Protein
7.2 g
14%
Sodium
195.6 mg
9%
Vitamin D
0.1 µg
0%
Calcium
242.4 mg
19%
Iron
1.0 mg
6%
Potassium
239.1 mg
5%
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