This recipe is the perfect dish to bring to a potluck, backyard bbq, or to make for a simple dinner side or lunch. It is naturally gluten-free, can be modified easily to be vegan, and is easy on the digestive system.
Everyone gets the occasional craving. Most people crave salt or sugar, I crave leafy greens, all the time. I can’t get enough of the crunch, belly-friendly fiber, and if I’m honest, all the yummy toppings that go on it. I make this lowfodmaps salad for potlucks at work, dinner parties with friends, and for my husband at least twice a week. The choice of kale can be switched out for a different kind, the toppings and veggies can be swapped as well as the herbs making for endless choices.
Tips on messaging kale
Massaging kale may seem like a weird step, but I promise it breaks down the fibers in the kale, softening it up making it easier to eat and easier for your stomach to digest. Plus massaging allows you to work your dressing into the leaves directly.
You have to use your hands! A spoon, potato masher, fork, or whatever other kitchen gadgets you have will not work. It doesn’t have to be your hands if it weirds you out, your husband probably owes you a favor. Place your hands in the bowl and gently squish the kale in your hands like you are making a fist. Release the kale and turn the bowl slightly. Grab a different section and squish again. Continue to turn the bowl and grab different sections of lettuce, making sure you don’t forget the bottom for about 5-7 minutes. You will feel the lettuce crunch in your fingers, that is ok. The kale will reduce in size and become tender to the touch.
It is ok not to massage the kale and eat it raw, but I find that a little extra time goes a long way in the taste department in the long run. Try it, you’ll be surprised.
All the things that can go into a kale salad
I love this salad because of how versatile it is. If you don’t like something in the original recipe change it! Things you could add if you wish:
- Bell peppers
- avocado oil
- everything but the bagel seasoning
- red onion
- protein, meat or vegetarian
- green beans
- sunflower seeds, or nut of choice
- Rasins, cranberries, dried blueberries or dried cranberries
Final tips on kale salad
This healthy greek salad can keep up to four days in the fridge if properly covered. I find that it gets better with each passing day. The kale breaks down more and the flavors mix together.
If you find that your kale is dry feel free to add more oil or lemon to the mix before you eat it. Sometimes, the kale soaks it all up and is in need of more.
This salad is really good cold, however, if you prefer warm salad, skip the massage and sauté the kale in a big pan with the oil, lemon, and salt until they have reached the desired texture.
The greek kale salad can stand alone as a meal with a slice of bread or some added tofu or chicken. It can be paired with a bowl of soup or some roasted salmon. The possibilities are endless.Print
Perfect for a backyard bbq, lunchtime meal, or a potluck. This gluten-free, vegan kale salad packs a lot of flavor with a few fresh healthy ingredients.
- 2 bunches or one big bag of curly kale
- 1 cucumber
- 1 pint of tomatoes
- 1 bunch of dill
- 1 lemon
- 1 red onion (optional)
- 2–4 tbsp of olive or avocado oil
- feta, goat or dairy-free crumbly cheese (Optional)
- salt and pepper to taste
- place kale in a big bowl, drizzle olive oil and lemon juice, mix slightly with a spoon
- massage with your hands until the kale has reached desired tenderness
- chop veggies and dill, fold into kale
- add in cheese if using
- salt and pepper to taste
- serve immediately or store in the fridge for up to four days
- This salad gets more tender as it chills in the fridge. I enjoy it the most if prepared the night before.
- I used a dairy-free feta, but parmesan, regular feta, ricotta, or no cheese would work
- For a more of an herb flavor try adding cilantro or parsley along with the dill
Keywords: Salad, Lunch, Side, Dinner, Vegan, Gluten-Free, Dairy-Free