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Summary
Crave-worthy kale: the salad that makes you forget you’re eating healthy food.
This is the salad that convinced me kale gets an undeserved bad rap. Kale is delicious, when you make it right, and this salad is no exception. The secret to this kale creation lies in the perfect balance of textures and flavors – tender kale broken down by lemon and salt creates the perfect canvas for sweet raisins, toasted pine nuts, and umami packed Parmigiano-Reggiano.
Kale Salad With Raisins, Pine Nuts and Parmesan
3
15
minutes220
kcal5
minutes20
minutesCrave-worthy kale: the salad that makes you forget you’re eating healthy food.
Ingredients
104 g 3.5-4 cups kale finely sliced
50 g 1/3 cup raisins
40 g 5 tablespoons pine nuts
2.5 g 1/2 teaspoon salt finely ground
45 g 3 tablespoons fresh lemon juice about 1 lemon
18 g 1.5 tbsp extra virgin olive oil
0.6 g 1/4 teaspoon black pepper medium grind
1.6 g 1 teaspoon nutritional yeast optional
10 g 1 tablespoon hemp seeds hearts optional
26 g 1 cup parmesan cheese freshly grated
Equipment
Directions
Before We Start
Kale Selection: Any variety of kale works, but we developed the recipe with curly kale. It is the most common kale and typically what you find at a grocery store.
Pine Nut Substitution: If you can’t find pine nuts, slivered almonds or chopped walnuts can make a good substitute, though the flavor profile will not be the same.
Picking Your Parm: We recommend going with Parmigiano-Reggiano here. Essentially any recipe we post that calls for parmesan cheese is using Parmigiano-Reggiano.
Nutritional Yeast: Most health food stores cary this or you can find it on Amazon. It adds an additional savory element to the salad while also further increasing the nutrients. Totally optional.
Hemp Seeds: Most health food stores cary this as well or you can find it on Amazon. You will often see it called Hemp Hearts. It adds a nuttiness in every bite as well as even more nutrients. This is optional as well.Prepare the Kale
Thoroughly wash and dry the kale leaves. Remove stems by pulling off the leaves working from stem base up to the tip of the leaves. Working in small batches, stack the kale leaves and slice in half length wise. Compress the kale to keep it together. Slice finely (about 1/16-1/8 inch thick strips), and place in a large bowl. You should have approximately 104 g or 3.5-4 cups when done.
Toast the Pine Nuts
Heat a 10-inch skillet over medium heat (no oil needed). Add 40g (5 tablespoons) pine nuts and toast for 2-3 minutes, shaking occasionally, until they begin to turn golden brown and become fragrant. Remove from heat immediately to prevent burning and set aside to cool.
Season the Kale
Grind 1/2 teaspoon salt in a mortar and pestle and grind into for 10-15 seconds until it is a fine powder. Sprinkle the salt over the kale.
The Juice is on the Loose
Squeeze fresh lemon juice (46g, about one lemon) directly over the kale. Using clean hands or tongs, toss the salt & juice into the kale leaves. Then add the extra virgin olive oil and toss again.
Let it sit for at least 5-10 minutes while you prepare the other ingredients. This resting in acid and salt step is critical to softening the kale fibers and mixing the seasoning evenly.
Yep, that heading was totally an O.J. Simpson trial quote.Add Seasonings and Base Ingredients
For the seasonings
0.6g | 1/4 teaspoon black pepper, medium grind
1.6g | 1 teaspoon nutritional yeast (optional)
10g | 1 tablespoon hemp seeds/hearts (optional)
Add black pepper, nutritional yeast, and hemp hearts to the kale. Toss to distribute evenly throughout the salad.Add the Goodies
For the goodies (mixed in toppings)
50g | 1/3 cup raisins
40g | 5 tablespoons pine nuts
20g | 3/4 cup parmesan cheese, freshly grated
Using a microplane, grate 3/4 cup of parmesan cheese and add it to the salad. Add the raisins and the toasted pine nuts. Mix thoroughly to combine all the ingredients.Garnish and Serve
Top the salad with the remaining 6g (1/4 cup) of parmesan cheese for garnish just before serving. Enjoy!
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Additional Details About This Recipe
How long will this salad keep in the refrigerator?
Unlike most dressed salads, this kale salad actually improves after sitting for a while and can be stored in an airtight container in the refrigerator for up to 2 days. The kale will continue to soften but won’t get soggy like lettuce-based salads. It is still best within 2 hours or less of making it.
Can I make this vegan?
Absolutely! Simply omit the Parmigiano-Reggiano and add an extra 1/2 teaspoon of nutritional yeast for that cheesy flavor. You could also add a tablespoon of vegan parmesan substitute if desired.
Why do you add the lemon juice so early in the process?
The acidity in the lemon juice begins to break down the tough cellulose structure of the kale, essentially “cooking” it slightly through chemical action. This makes the kale more tender and pleasant to eat.
What can I add to make this a complete meal?
Turn this side into a main by adding protein like grilled chicken, salmon, or chickpeas. For a heartier vegetarian option, add cooked quinoa or farro.
Do I really need to use a mortar and pestle for the salt?
While not absolutely necessary, grinding the salt finely helps it dissolve and distribute better throughout the salad, which improves both flavor distribution and its ability to break down the kale.
Nutritional Facts (per serving, based on 3 servings)
(Values are estimates based on standard nutritional data for ingredients)
- Calories: 220 kcal
- Protein: 7g
- Fat: 14g
- Saturated Fat: 2.5g
- Carbohydrates: 20g
- Fiber: 2g
- Sugar: 14g
- Sodium: 410mg
- Calcium: 120mg
- Iron: 1.5mg