Who says eating healthy has to be boring? Our Kale Lemon Parmesan Salad recipe is proof that you can make a delicious and nutritious salad in no time! This quick and easy salad is full of flavour and texture, and with just a handful of ingredients and a creamy Parmesan dressing, it's sure to be a hit.
The star of the show is kale, which we all know can be a bit intimidating to cook with. But with our Lemon Parmesan Kale Salad, we've made it taste amazing!
To top off this delicious salad, we have a creamy and flavourful Parmesan dressing to bring out the flavour of the kale and add a boost of nutrition.
If you are looking for a nutritious salad, try our Healthy Kale Coleslaw or our Kale Avocado Salad.
Why Make This Salad?
It is an amazing way to get a delicious and nutritious meal that you can whip up in no time at all!
- Versatile: It's a great base to add whatever veggies you have on hand or your favourite protein.
- Nutritious: It's the perfect way to get your daily dose of greens in a delicious and nutritious way.
- Easy: It's an easy-to-make weekday salad that will not disappoint, with only a handful of ingredients.
Ingredients and Substitutions
- Kale - well, and truly the star of the show, you can choose from curly or lacinato kale or even replace it with chard or silver beet (no need to massage it for these).
- Lemon zest and juice - adds some citrusy flavour and tang
- Almonds - roasted to add some crunch and for some added protein and an antioxidant boost. You can substitute with any of your favourite nuts, such as walnuts, pecans, or pine nuts, or even with seeds, such as sunflower or pepitas.
- Semi-dried tomatoes - to add a pop of colour and make great little flavour bombs. You can replace it with finely diced sun-dried tomatoes. If you prefer fresh tomatoes, try some diced, or even halved cherry tomatoes.
- Parmesan flakes - for a creamy garnish and sharp, salty flavour. You can try some pecorino here instead.
- Parmesan dressing- honestly, this is what really blasts this simple kale salad into out-of-this-world deliciousness. If you are really and truly looking to save some time, then I would replace it with some good quality store-bought Caesar dressing instead.
Step-by-Step Instructions
Step 1 - Prepare the Kale
Wash your kale leaves under cold running water to remove any dirt, then either rip the leafy parts of the kale from the ribs or cut them off with a sharp knife and discard them.
Shake your kale leaves dry and then shred them using a sharp knife.
Place the shredded kale in a large bowl with two tablespoons of olive oil, two tablespoons of lemon juice and a teaspoon of sea salt.
Then gently rub the leaves together for approximately 3 minutes. Don’t overdo it, as you don’t want your kale to turn to mush.
Step 2 - Blitz the Dressing
Add all the dressing ingredients into a high-speed blender or small food processor, season, and then blitz until well combined.
Taste and adjust seasonings according to your taste.
Step 3 - Assemble Your Lemon Kale Salad
Put all your ingredients in a large mixing bowl, and season with sea salt and cracked black pepper.
Pour over the Parmesan dressing and mix well until the kale is well coated with the dressing.
Arrange the salad in a large salad bowl, garnish with some Parmesan flakes and serve.
Serving Suggestions 🍽
This kale salad recipe is a great side dish to any weekday meal, but it can easily be transformed into dinner simply by adding your favourite protein.
- As a Dinner Side: Try it with Piri Piri chicken for a spicy kick, crackled pork rack for a smoky flavour, lamb kofta for a Middle Eastern twist, spicy spaghetti with mushrooms for an Italian flavour, and sesame-crusted tofu for a vegan option!
- Make It A Meal: Turn this recipe into a satisfying dinner with just a few easy additions!
Grill up some chicken tenders, sear some lamb fillets, pan-fry some salmon, throw in some chickpeas or beans, grill some tofu, or even add some pulled pork.
Tips and Questions
Why is Kale Good for You?
- Kale is highly praised in the media as being a superfood, and rightly so because of its nutrient density.
- Not only is it rich in antioxidants, and packed with vitamins A, E, K, and B, especially folate with a good amount of protein, and iron and high in fibre.
- It contains more vitamin C than other leafy greens with more calcium than a glass of milk!
- For those with thyroid problems, limit your intake to a cup a day of raw kale as, like most cruciferous veggies, it contains substances that can affect thyroid function.
How Long Does Kale Salad Last in the Fridge?
Pop it in an air-tight container, and it should last 4-5 days in the fridge.
Why Do You Need To Massage Kale?
Massaging kale is a great way to make it easier to chew and digest. It also helps mellow out the bitterness so that you can enjoy a much tastier salad.
Make Ahead Tips for Kale Lemon Parmesan Salad
- The Parmesan dressing can be made a week in advance and kept in a sealed glass container in the fridge.
- The kale can be prepped the day before, kept covered and chilled in the fridge. All you need to do is add the remaining ingredients, pour over the dressing and toss the salad on the day.
- The salad can be made several hours in advance and kept covered and chilled in the fridge.
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Recipe Card
Ingredients
- 6 cups shredded kale (1 bunch approx. 6 stems, 170 grams, 6 ounces)
- 2 tablespoons olive oil
- 2 tablespoons fresh lemon juice
- 2 tablespoons lemon zest
- ⅓ cup almonds roasted
- ⅓ cup semi dried tomatoes
- 2 tablespoons Parmesan flakes to garnish
- Sea salt and cracked black pepper
- ⅓ cup freshly grated parmesan cheese (Parmigiana Reggiano)
- ⅓ cup olive oil
- ¼ cup white wine vinegar
- 1 small garlic clove minced
- 1 teaspoon Dijon Mustard
Instructions
- Wash your kale leaves under cold running water to remove any dirt then either rip the leafy parts of the kale from the ribs or cut them off with a sharp knife and discard them.
- Shred them and place them in a large bowl with 2 tablespoons of olive oil, 2 tablespoons of lemon juice and a teaspoon of sea salt then gently rub the leaves together for approximately 3 minutes. Don’t overdo it as you don’t want your kale to turn to mush.
- Add all the dressing ingredients into a high-speed blender or small food processor, season then blitz until combined.
- Taste and adjust seasonings according to your taste.
- Put all your ingredients in a large mixing bowl, season with sea salt and cracked black pepper, pour over the Parmesan dressing and mix well until the kale is well coated with the dressing.
- Arrange the salad in a large salad bowl, garnish with some Parmesan flakes and serve.
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