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Strawberry Massaged Kale Salad

This massaged kale salad is topped with luscious, ripe strawberries followed by a drizzle of the prettiest Strawberry Champagne Vinaigrette you’ve ever seen.  A massaged kale salad recipe that requires only 6 ingredients for the salad, is vegan AND gluten-free, and takes less than 15 minutes to prepare.  

strawberry champagne vinaigrette being poured over salad

Hello, hungry friends! I’ve made the most delightful salad for your tasting pleasure. I was inspired by the the rays of the sun that shine on our sweetest desert fruits like these juicy red strawberries.

Strawberries are my all time favorite berry and pack a healthy nutritional punch. Not only are they loaded with dietary fiber, potassium, Vitamin C and antioxidants, they’re also one of the few fruits that contain dietary nitrate that can be converted in the body to nitrous oxide, a compound that dilates the blood vessels and keeps them healthy. Find out more about the health benefits of strawberries.

Check out these 23 Vegan Salad Recipes to find your favorite. And for more recipes with strawberries, try my Strawberry Pina Colada, Triple Berry Smoothie Bowl , my Pecan-Crusted French Toast and my Blood Orange Overnight Oats.

Why This Recipe Works

What I love about this recipe is what I think you’ll love too. Not only is it a sensational palate-pleaser, but it’s:

  • health and nutrient friendly – micro-nutrient dense; kale is one of the most powerful anticancer foods in existence
  • quick and easy – simple steps; takes less than 15 minutes to prepare
  • dietary restriction-friendly – vegan, gluten-free and no added sugar with low-fat and low calorie option
  • ingredient-friendly – requires only 6 ingredients for the salad
  • budget-friendly – ingredients cost less than $10
  • can be made into a meal – by pairing with this Vegan Garlic Bread.

Ingredients For Massaged Kale Salad

ingredients for strawberry massaged kale salad

Ingredient notes and substitutions:

  • quinoa – I prefer organic; cook according to the manufacturer’s instructions; if you don’t have quinoa, it can be replaced by rice, Bulgar or farro. If you like farro, you may like my Blood Orange & Spinach Farro Recipe.
  • kale – be sure to rinse before using and eliminate brown or yellowish leaves
  • mint – should be bright green with no brown or yellow leaves; sprigs should be left in cold water until just before serving
  • strawberries – make sure they are red and ripe with no bruising
  • lime juice – fresh squeezed works best
side view of strawberry salad on a white table

How to Make This Massaged Kale Salad

Step 1. Cook quinoa according to manufacturer’s instruction.

closeup overhead view of raw quinoa in a measuring cup

Step 2. Slice strawberries

hands slicing strawberries with knife on wooden cutting board

Step 3. Massage kale – first, rinse and place on cutting board. Remove leaves from stem. Chop leaves into small, bite-sized pieces. Place in bowl and add olive oil and sea salt. Using both hands, mix the oil, salt and kale together as if you were giving it a traditional massage. Do this until it feels nice and soft, about 2-3 minutes.

hands massaging kale in clear bowl on white wood table

Step 4. Make dressing – add olive oil, champagne vinegar, agave, Dijon mustard, strawberries, sea salt and pepper to a blender and blend on high for 3 minutes. Pour into jar and you’ll have the prettiest pink dressing you’ve ever seen.

clear jar of strawberry champagne vinaigrette on a white wood table

Step 5. Assemble the salad by layering all ingredients on a chilled plate, starting with kale, then quinoa, then strawberries, and finally mint. Spritz salad with a squeeze of lime, and drizzle it with Strawberry Champagne Vinaigrette!

Expert Tips

  • To extract more juice from your limes, place in palm of your hand and, using your other hand, roll with light pressure across your palm for 2 minutes.
  • Fresh fruit and greens are essential for this recipe.
  • Quinoa should be organic; if you don’t have quinoa, you may substitute with Bulgar, farro, or rice (if you like farro, check out my farro recipe).
  • Massage kale until it feels soft and edible.
  • For best results, serve immediately.
  • Store leftovers separately, each in their own airtight container.
  • When ingredients are stored separately, they should stay fresh for up to 3 days.
  • PLEASE NOTE: the calorie and fat content in this recipe is high because of the dressing. Substituting vegetable broth for olive oil will lower these values.
overhead view of a salad with all the ingredients on a white table

Step 6. Pour dressing over salad and enjoy immensely

Frequently Asked Questions

Why do I have to massage the kale?

Nature made kale a very course and fibrous cruciferous vegetable. This can make chewing the leaves cumbersome. Massaging it for 2-3 minutes softens the leaves so they are easier to chew.

How long will the salad last in my refrigerator?

It’s best to serve this salad immediately after preparation. If you do need to store it for later, I recommend storing each ingredient in a separate air-tight container. It should then last up to 3 days.

How long will the dressing last?

If you put the dressing in a jar and seal the lid tightly, it will keep in the refrigerator for up to 2 weeks and maybe longer. The acetic acid present in the champagne vinegar acts as a natural preservative.

Can I use another type of berry besides strawberries?

You can use other berries; however, the dressing was made especially for a salad with strawberries. If you use another berry, you may want to try a basic champagne vinaigrette.

overhead shot of kale salad with strawberries on a white plate sitting on a white table

If you love this massaged kale salad recipe, check out some of my favorites below:

Have you tried this? Why not leave a star ⭐️⭐️⭐️⭐️⭐️ rating in the recipe card right below and/or a review in the comment section further down the page? I always appreciate your feedback. You can also follow me on Instagram, Facebook, Pinterest, and Twitter, and sign up for my newsletter!

strawberry champagne vinaigrette being poured over massaged kale salad

Simple Massaged Kale Salad

The healthiest summer salad adorns leaves of fresh massaged kale with quinoa, juicy strawberries, and mint, then drizzled with a prettiest dressing you've ever seen.
5 from 55 votes
Print Pin Rate
Course: Salad
Cuisine: All
Diet: Gluten Free, Low Calorie, Low Fat, Vegan, Vegetarian
Prep Time: 15 minutes
Cook Time: 0 minutes
Total Time: 15 minutes
Servings: 2 salads
Calories: 662kcal
Author: Deborah
Cost: $9

Equipment

  • small to medium pot for cooking quinoa

Ingredients

For the Salad

  • 3 cups massaged kale leaves
  • 1 cup organic quinoa
  • 10 fresh strawberries sliced
  • 2 tbsp fresh mint
  • 1 tbsp fresh lime
  • 1/2 tsp sea salt optional

For the Kale Massage

  • 2 tsp olive oil I used cold pressed
  • 1/4 tsp sea salt

For the Dressing

  • 3 tbsp olive oil cold pressed
  • 2 tbsp champagne vinegar
  • 1 tsp Dijon mustard
  • 1 tbsp agave
  • 1 tbsp lemon juice
  • 6 strawberries
  • sea salt to taste
  • black pepper to taste

Instructions

For the Salad

  • Cook the quinoa according to manufacturer's instructions. Set aside to cool.
  • Slice strawberries. .
  • Rinse kale and place on cutting board. Remove leaves from stem. Chop into small pieces. Place in bowl and add olive oil and sea salt. Using both hands, mix the oil, salt and kale together as if you were giving it a traditional massage. Do this until it feels nice and soft, about 2-3 minutes.
  • Remove mint from stem.
  • Assemble salad by placing kale leaves on plate, then adding quinoa, strawberries and mint leaves. Garnish with a squeeze of fresh lime. Then add a few drizzles of dressing. Serve immediately.

For the Dressing

  • Add olive oil, champagne vinegar, agave, lemon juice, strawberries, sea salt and pepper to a blender. Blend on high speed for 3 minutes. Store in glass jar with tight lid.

Video

Notes

  • the calorie and fat content in this recipe is high because of the dressing. you may substitute vegetable broth for olive oil to lower these values
  • to extract more juice from your limes, place in palm of your hand and, using your other hand, roll with light pressure across your palm for 2 minutes
  • fresh fruit and greens are essential for this recipe
  • quinoa should be organic; if you don’t have quinoa, you may substitute with Bulgar, farro, or rice (if you like farro, check out my farro recipe)
  • massage kale until it feels soft and edible
  • for best results, serve immediately
  • store leftovers separately, each in their own airtight container
  • when ingredients are stored separately, they should stay fresh for up to 3 days

Nutrition

Serving: 1salad | Calories: 662kcal | Carbohydrates: 81g | Protein: 17g | Fat: 32g | Saturated Fat: 4g | Sodium: 948mg | Potassium: 1147mg | Fiber: 8g | Sugar: 12g | Vitamin A: 10252IU | Vitamin C: 184mg | Calcium: 218mg | Iron: 6mg
Tried this Recipe? Pin it for Later!Mention @oohlalaitsvegan or tag #oohlalaitsvegan!

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5 from 55 votes (52 ratings without comment)

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5 Comments

  1. 5 stars
    This salad sounds amazing! Love the flavors of chickpeas, sweet potatoes, and sun dried tomatoes in it! Assuming you meant a head of garlic, not a bushel? Sounds like a pretty hearty salad!

  2. 5 stars
    This salad is so fresh and healthy! And that sun-dried tomato vinaigrette…yum!! Your photos are absolutely gorgeous as well!!