Prepare to revolutionize your salad game with a dish that's not just healthy, but mind-blowingly delicious! This Massaged Kale Salad with Beets, Oranges, and Goat Cheese is about to become your new obsession. Imagine tender, softened kale that melts in your mouth, sweet roasted beets, juicy orange segments, and creamy goat cheese creating a symphony of flavors that will make you forget you're eating a salad. Whether you're a health enthusiast, a foodie, or someone who typically runs from vegetables, this recipe will change everything you thought you knew about salads.
Prep Time: 20 mins
Cook Time: 30 mins
Total Time: 50 mins
Cuisine: American
Serves: 4 servings
Ingredients
- 1 bunch kale, stems removed and chopped
- 2 medium beets, roasted and diced
- 1 orange, segmented
- 1/2 cup goat cheese, crumbled
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
Instructions
- Begin by preparing the beets. Preheat your oven to 400°F (200°C). Wash the beets thoroughly, then wrap each beet individually in aluminum foil. Place them on a baking sheet and roast in the preheated oven for about 30-40 minutes, or until they are tender when pierced with a fork. Once done, remove from the oven and allow to cool slightly before peeling and dicing them into bite-sized pieces.
- While the beets are roasting, prepare the kale. Rinse the kale leaves under cold water to remove any dirt or grit. Remove the tough stems and chop the leaves into bite-sized pieces. Place the chopped kale in a large mixing bowl.
- To massage the kale, drizzle 2 tablespoons of olive oil and 1 tablespoon of lemon juice over the kale. Sprinkle with a pinch of salt and pepper. Using your hands, gently massage the kale for about 2-3 minutes until the leaves become tender and slightly wilted. This process helps to break down the tough fibers in the kale and enhances its flavor.
- Next, prepare the orange. Using a sharp knife, slice off the top and bottom of the orange to create a stable base. Stand the orange upright and carefully cut away the peel and white pith, following the curve of the fruit. Once peeled, segment the orange by cutting between the membranes to release the individual segments. Add the orange segments to the bowl with the massaged kale.
- Once the beets are roasted and diced, add them to the kale and orange mixture in the bowl. Gently toss the ingredients together to combine, being careful not to break the orange segments.
- Finally, crumble the goat cheese over the salad. Season with additional salt and pepper to taste, and toss gently to incorporate all the flavors. If desired, you can drizzle a little extra olive oil or lemon juice for added flavor.
- Serve the massaged kale salad immediately, or let it sit for a few minutes to allow the flavors to meld. This salad can be enjoyed as a light main dish or a side dish and is best served fresh.
Tips
- Massage Matters: The key to transforming tough kale is in the massage. Use your hands to work the olive oil and lemon juice into the leaves, breaking down the fibers. This technique makes kale tender and more palatable.
- Roasting Beets: For the best flavor, roast beets whole in foil. Let them cool slightly before peeling to prevent burning your fingers and to make the skin slip off easily.
- Fresh is Best: Use fresh, high-quality ingredients. The simplicity of this salad means each ingredient needs to shine.
- Cheese Tip: Crumble the goat cheese just before serving to maintain its creamy texture and prevent it from becoming too mushy.
- Make It Ahead: While best served fresh, you can prep ingredients separately and combine just before serving to maintain the salad's crisp texture.
- Customization: Feel free to add toasted nuts like almonds or walnuts for extra crunch, or swap goat cheese with feta if desired.
- Temperature Trick: Serve the roasted beets slightly warm for a contrast with the cool, crisp kale and oranges.
Nutrition Facts
Calories: 220kcal
Carbohydrates: 18g
Protein: 9g
Fat: 14g
Saturated Fat: 6g
Cholesterol: 20mg
