Recipe
Side Dish
Massaged Kale, Cranberry, Chickpea, Edamame Salad
Primary Media
Author
Hy-Vee Dietitians
Save Options
Description
Try this refreshing raw kale salad sweetened with dried fruit, enlivened with basil and mint, and nutritionally amped up with edamame and chickpeas. To tame the somewhat bitter-tasting kale, “massage” it with olive oil, salt and lemon juice. This softens the leaves and in essence “cooks” the kale to reduce the bitter flavor and soften the leaves.
Servings and Ingredients
Ingredients
Serves 6
| Quantity | Ingredient | Add |
|---|---|---|
| 3 tbsp. fresh lemon juice | ||
| 4 tbsp. extra-virgin olive oil | ||
| 6 to 8 c. chopped Tuscan kale, ribs removed | ||
| ¼ tsp. kosher salt, divided | ||
| 1 garlic clove, finely minced or crushed | ||
| 1 ½ tbsp. fresh herbs (a blend of mint, parsley, dill, and/or thyme works well) | ||
| 1 (15 oz) can chickpeas, rinsed and drained | ||
| 1 c. edamame beans, cooked and cooled | ||
| ⅔ c. dried fruit, soaked in boiling water to hydrate (a mix of dried figs, apricots, plums or golden raisins works well) | ||
| Mint, chopped | ||
| Basil, chopped | ||
| Fresh carrot shreds (if you have them, for color) | ||
| Optional garnishes: sunflower seeds, cherry tomatoes and freshly shaved Parmesan cheese |
Directions
- Combine the lemon juice and olive oil in a small bowl. Whisk to combine and emulsify mixture.
- In a large salad bowl, toss the kale with half the lemon juice/olive oil mixture. Add 1/8 teaspoon kosher salt and “massage” the kale with your fingertips for 2 to 3 minutes, or until kale shrinks down, the leaves soften and the kale is a vibrant green color.
- Add garlic, herbs and remaining 1/8 teaspoon salt to remaining lemon juice/olive oil mixture. Pour over the kale.
- Add chickpeas and edamame. Drain fruit from hot water once it has softened. Pat dry and chop. Add to salad mixture with a handful of chopped mint and basil leaves. Add carrot shreds, if using, and toss salad well to combine.
- Garnish with sunflower seeds, cherry tomatoes and freshly shaved Parmesan cheese, if desired.