The Washington Post

Fresh Kale Salad

Fresh Kale Salad 4.000

Deb Lindsey for The Washington Post; tableware from Crate and Barrel

Mar 15, 2012

Kale's a powerhouse vegetable that more people are eating raw these days, which is the best way to take advantage of all it offers nutritionally: calcium, vitamins A and C, fiber, iron, antioxidants and compounds that are good for eye health. In this preparation, its sturdy leaves stand up to dressing with a little heft to it.

Make Ahead: The salad can be refrigerated for several hours or up to 1 day in advance.

4 - 6

When you scale a recipe, keep in mind that cooking times and temperatures, pan sizes and seasonings may be affected, so adjust accordingly. Also, amounts listed in the directions will not reflect the changes made to ingredient amounts.

Tested size: 4-6 servings

  • Leaves from 1 pound curly kale, stemmed, rinsed well and patted dry with paper towels
  • Kosher salt, preferably Diamond Crystal brand
  • Freshly ground black pepper
  • Finely grated zest and freshly squeezed juice from 2 lemons (about 1 1/2 tablespoons zest and 1/3 to 1/2 cup juice)
  • 1/2 to 3/4 cup light cream
  • 1 tablespoon sugar


Finely chop the kale leaves (to yield about 8 cups) and place in a mixing bowl. Sprinkle lightly with salt and pepper (about 1/4 teaspoon each), then the lemon zest and juice. Toss to coat, then add the cream (to taste) and sugar. Toss until the sugar has dissolved.

Taste and adjust seasoning as needed. Serve right away, or cover tightly and refrigerate for up to 1 day.

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Recipe Source

Adapted from "Irish Traditional Cooking," by Darina Allen (Kyle, 2012).

Tested by Bonnie S. Benwick.

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Nutritional Facts

Calories per serving (based on 6): 90

% Daily Values*

Total Fat: 5g 8%

Saturated Fat: 3g 15%

Cholesterol: 15mg 5%

Sodium: 140mg 6%

Total Carbohydrates: 12g 4%

Dietary Fiber: 2g 8%

Sugar: 2g

Protein: 3g

*Percent Daily Value based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Total Fat: Less than 65g

Saturated Fat: Less than 20g

Cholesterol: Less than 300mg

Sodium: Less than 2,400mg

Total Carbohydrates: 300g

Dietary Fiber: 25g

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