This massaged tahini kale salad recipe will answer all of your kale salad questions! This side dish is a huge hit and with winter pomegranates, it is a perfect addition to your Christmas dinner!
Recipe: $7.80 | Per Serving: $1.95 | Yield: 4
It is no secret that I love kale. It's a super affordable way to pack in tons of nutrients, and can easily be added to a variety of soups and stews like pumpkin chili, can be turned into beautiful kale chips, and when treated right, is a great base for salads. Massaged kale salads, that is!
If you're not massaging your kale for kale salads you are seriously missing out.
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Why this recipe works:
If you have ever had a bad kale salad, these tips are going to help you turn that plate of rabbit food into a beautiful and delicious salad. I swear, everyone asks me for my tips whenever I bring any salad, but especially this tahini kale salad!
- ALL kale salad should be massaged. Massaging turns rough greens into soft, yet firm little bites of joy. In my opinion, massaging kale for salad is non-negotiable. MASSAGE THE KALE, PEOPLE.
- Kale is really hearty, so it works well with the creamy tahini dressing and can be prepared in advance without getting soggy.
- Tahini brings creaminess, but also some bitterness, so pairing with sweet fresh pomegranate arils tempers the bitterness for a perfect balance.
- Kale requires a lot of chewing, so it is important to provide different textures. Crunchy pumpkin seeds and juicy pomegranates do this perfectly!
What you'll need:
- Two bunches of kale: today we're using curly green kale, but lacinato kale (also called tuscan or dinosaur kale) is my personal preference for kale salad. Lacinato is harder to find and wasn't available when I was taking these pictures, so green kale works too!
- A medium pomegranate for seasonal sweetness. Pomegranate seeds (technically 'arils') are tart, sweet, and juicy. Plus, they're rich in polyphenols!
- Pumpkin seeds for a crunchy topping (and extra serving of magnesium!).
- Creamy tahini - raw or roasted tahini will both work here.
- Fresh lemon juice has a much sweeter and more potent lemon flavor when compared to jarred lemon juice.
- Fresh raw garlic provides a delicious punch, but can be swapped out for ½ teaspoon granulated or powered garlic.
- Apple cider vinegar brings tart balance to the tahini.
- And, optionally, a teaspoon of raw honey brings the dressing together!
Dietary Modifications & Substitutions
- Paleo: Yes, this is Paleo as written.
- Vegetarian: Yes, this is vegetarian.
- Vegan: Use maple syrup instead of honey.
- Low FODMAP: Yes, this is low FODMAP as long as the pomegranate seeds are kept to ¼th cup per serving. Be aware that massaged kale salads can still be tough for some people with digestive issues so start with a small serving.
- Sugar-Free: Feel free to skip the honey. You can also blend sweet red onions into the dressing to provide sweetness without added sugar.
How to make it:
Massaged tahini kale salad is simple enough for weeknights but gorgeous enough for the holiday table. Here's how to make it!
- Use your favorite method to open and de-seed a pomegranate, adding the pomegranate arils to a small bowl.
- Whisk together the dressing ingredients, then taste and decide if you want to add honey or not.
- Toast the pumpkin seeds in a dry skillet, then drizzle with olive oil and season with salt and pepper.
4. Wash and dry your kale, then strip the leaves from the stems and finely chop. For visual tips on prepping kale for salad, check out the video for this Kale Cobb Salad.
5. Drizzle the kale with olive oil and add a sprinkle of salt, then get in there with both hands and massage the kale for 30-60 seconds.
6. Generously coat the kale with the dressing, stirring well, then stir in the pomegranate and pumpkin seeds, saving some of each to sprinkle on at the end.
FAQs and Expert Tips
- Keep a close eye on the pumpkin seeds while you're toasting them - nuts and seeds can burn quickly.
- Taste your tahini dressing before you mix it with the kale. Different brands can vary widely in bitterness! You can always add more honey.
- To open a pomegranate, make a 5-part cut on the top (where the stem sticks out). Remove this pentagonal piece, then score the skin starting at the 5 corners of the cuts you made and going all the way down. Pull the pomegranate open and pop out the seeds while removing the white membrane. Keep a bowl of water handy to help. Here's a video for how to open a pomegranate.
Yes! When you massage tough greens like kale, you break down some of the fibers and tough cellulose, making it much more palatable, more pleasant, and easier to digest. If you're making the kale a day ahead and using a very acidic dressing like a vinaigrette, the kale should soften without massaging, but I wouldn't risk it.
Massage the kale with a little oil, vinegar, or salad dressing to soften the leaves, and let it sit for a couple of hours or overnight to make it even softer.
Absolutely! Some individuals with thyroid issues or on certain vitamin K-sparing medications may need to monitor their intake of raw kale, but raw kale doesn't not need to be avoided entirely.
I think green curly kale and lacinato kale both work for kale salad. As long as you massage it you will be fine! (But lacinato is my personal favorite.)
Storing Leftovers:
This tahini kale salad can be stored in a covered container in the fridge for up to one week. I do not recommend freezing this recipe.
More Salad Recipes to Love
If you like this massaged kale and tahini salad, you're going to love my Kale Cobb Salad, and my Kale Caesar with Avocado Dressing! And for Thanksgiving and Christmas, try this Warm Kale & Butternut Quinoa Salad!
Did you like this recipe? If so, please take a moment and give it a 5-Star ⭐️⭐️⭐️⭐️⭐️ review and leave a comment further below! Don't forget to follow me on Facebook, YouTube, Instagram, and Pinterest for more delicious recipes!
Massaged Tahini Kale Salad
Equipment
Ingredients
For the Dressing:
- 2 Tablespoons vinegar apple cider vinegar or white
- ¼ cup tahini
- 1 clove garlic minced
- 2-3 Tablespoons lemon juice one medium lemon
- ¼ teaspoon sea salt
- 1 pinch pepper
- 1-2 Tablespoons water to thin dressing, more as needed
- 2 teaspoons honey optional
- 1-2 Tablespoons water as needed to thin dressing
For the Salad:
- 1 medium pomegranate or about 1 cup pomegranate arils
- 2 bunches of kale curly or dinosaur/tuscan, about 8 cups
- 2 teaspoons extra virgin olive oil
- a few pinches of sea salt & more black pepper
- ¼ cup pumpkin seeds pepitas
Instructions
For the Dressing:
- Add the dressing ingredients (except honey) to a bowl - tahini, garlic, lemon juice, apple cider vinegar, salt, and pepper. Use a fork or whisk to stir until smooth.
- Taste and add honey if desired. Taste again and adjust as needed, it should be slightly sweet, somewhat tart, but with a nice mild bitter undertone from the tahini. Feel free to add more water, a little at a time, as needed to thin out the dressing.
For the Salad:
- Wash the kale well and strip the leaves from the stems. Dry well (salad spinner!) and roughly chop into small bite-sized pieces.
- To massage the kale, drizzle it with a little olive oil (2 teaspoons) and a sprinkle of fine sea salt. Using your hands, massage the kale for 30-90 seconds until it softens and is well coated with the olive oil.
- In a dry skillet, toast the pumpkin seeds, stirring occasionally, until they develop a little bit of color, about 3 minutes. Drizzle with just a half a teaspoon of olive oil and sprinkle with a little salt and pepper then remove from pan to cool.
- Toss the salad with the dressing, then add the pomegranate and pumpkin seeds. I prefer to add half the toppings at first, toss well, then top with the remaining toppings so it looks pretty!
- Can serve immediately, or can make ahead several hours or the day before.
Notes
- Keep a close eye on the pumpkin seeds while you're toasting them - nuts and seeds can burn quickly.
- Taste your tahini dressing before you mix it with the kale. Different brands can vary widely in bitterness!
- To open a pomegranate, make a 5-part cut on the top (where the stem sticks out). Remove this pentagonal piece, then score the skin starting at the 5 corners and going all the way down. Pull the pomegranate open and pop out the seeds while removing the white membrane. Keep a bowl of water handy to help.
- Leftover pumpkin seeds are great for snacking, or you can make enough to go with this amazing carrot-turmeric-ginger soup! Store in an airtight container at room temperature for up to 2 weeks.
Nutrition
This recipe was originally published in September 2018 and was recently updated in December 2022. For the original recipe, please see this PDF.
Did you like this recipe? If so, please take a moment and give it a 5-Star ⭐️⭐️⭐️⭐️⭐️ review and leave a comment further below! Don't forget to follow me on Facebook, YouTube, Instagram, and Pinterest for more delicious recipes!
This is a big win for our household. Easy to eat, lovely crunch from the toasted pumpkin seeds and the dressing was creamy and so tasty.
Thanks Ali!! So glad you made this one. :)