Learn how to massage kale so you can enjoy this nutritious green at its best. Properly preparing kale softens its texture and mellows its flavor, turning a tough, earthy leaf into a tender base for quick salads all week.
Raw kale straight from the stem can be fibrous and intensely flavored. Add a bit of olive oil, lemon juice, and salt, then work the leaves with your hands: the result is a milder, more tender green that makes an excellent salad base or side.
Massaged Kale
“Massaging” kale is similar to kneading dough. Rubbing and squeezing the leaves breaks down the cell walls, softening the texture and releasing flavor. Spend just a few minutes for a big improvement in both mouthfeel and taste.
HOW TO MASSAGE KALE:
Time needed: 8 minutes
- Separate
Remove the leafy portion from the central rib and discard the tough stem.
- Tear/Chop
Tear or chop the leaves into bite-size pieces and place them in a bowl.
- Season
Drizzle the kale with olive oil, add lemon juice, and sprinkle with salt.
- Massage
Rub the seasoned kale between your fingers and palms for 3–5 minutes until the leaves soften and darken.
- Store
Keep the massaged kale in an airtight container in the refrigerator for up to 3 days. It will continue to tenderize as it sits.
FAQS
Kale is a hardy green and can last up to two weeks in the refrigerator if stored dry in a breathable bag or container. Place a paper towel inside to absorb excess moisture and prolong freshness.
Yes. Wash, dry, and chop kale into roughly 1-inch pieces, spread them on a baking sheet to freeze individually, then transfer to an airtight container or freezer bag. Frozen kale is best used in cooked dishes like soups, stews, or pastas rather than fresh salads.
Discard kale that is wilted, yellowing, brown, soggy, or emits a strong sulfur smell—these are signs it has spoiled.
Massaged kale pairs well with simple finishes like shaved Parmesan, toasted nuts, or seeds. You can also add roasted vegetables (beets, sweet potatoes), roasted chickpeas for protein and crunch, and a creamy dressing such as lemon-tahini to balance the greens.
TOOLS USED TO PREPARE KALE:
- Mixing bowls with lids — useful for prepping and storing massaged kale.
- Lemon juicer or squeezer — handy for extracting fresh lemon juice to brighten the greens.
LOOKING FOR MORE SALADS? CHECK OUT THESE:
- Tuna Chopped Salad
- Broccoli Bacon Salad
- Tabbouleh Salad
- BBQ Chicken Salad
- Strawberry Spinach Salad
Massaged Kale
8 mins
8 mins
Ingredients
- 1 bunch curly kale (about 6 packed cups)
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- pinch kosher salt
Instructions
-
Tear the leafy portion of the kale away from the hard rib. Discard the rib, then rip or chop the leaves into the size you prefer.
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Place the kale in a bowl, drizzle with olive oil and lemon juice, and add a pinch of salt. Grab handfuls and gently rub the leaves together for 3–5 minutes until the kale is softened and darker in color.
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Transfer to an airtight container and refrigerate for up to 3 days. The texture will continue to soften over time.
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