Massaged Kale Salad with Rosemary Walnuts and Blueberry Vinaigrette
If you’re looking for a vibrant salad that marries the earthy flavors of kale with the sweetness of blueberries and a delightful crunch from rosemary walnuts, then this Massaged Kale Salad with Rosemary Walnuts and Blueberry Vinaigrette is the perfect dish for you. Not only is it visually stunning, but it’s also loaded with nutrients and flavor. The massaging technique for the kale makes it tender and more palatable, while the homemade blueberry vinaigrette adds a sweet and tangy twist that will have your taste buds dancing. Let’s dive into why this recipe is a must-try!
Why I Love This Recipe
This Massaged Kale Salad with Rosemary Walnuts and Blueberry Vinaigrette has quickly become one of my go-to salads for several reasons. First, it’s incredibly nutritious. Kale is a superfood packed with vitamins A, C, and K, and it pairs wonderfully with antioxidant-rich blueberries. Second, the rosemary candied walnuts provide a satisfying crunch and a hint of sweetness that contrasts beautifully with the savory kale. Lastly, the blueberry vinaigrette is a simple yet delightful dressing that you can whip up in no time. This salad is perfect for meal prep, a refreshing side dish, or a light lunch that will keep you feeling energized throughout the day.
Your Shopping Guide
Before you start whipping up this delicious salad, let’s make sure you have everything you need. Here’s a detailed shopping list:
- 1 large head of kale (preferably Lacinato or curly)
- 2 tablespoons fresh lemon juice
- 1 small red onion (thinly sliced)
- 1 pint of fresh blueberries
- 1 cup of rosemary candied walnuts (see recipe below)
- ½ cup goat cheese crumbles (optional)
- For the blueberry vinaigrette:
- ⅓ cup grapeseed oil
- 3 tablespoons white vinegar
- 1.5 cups fresh blueberries
- 2 tablespoons pure maple syrup or honey (to taste)
- ⅓ cup whole milk plain yogurt
- ½ teaspoon salt
- For the rosemary candied walnuts:
- 1 cup walnut halves
- 1 teaspoon grapeseed or olive oil
- 1 tablespoon pure maple syrup
- 1 teaspoon fresh or dried rosemary
- A pinch of salt
- A dash of cinnamon
- A dash of ground ginger
Toolbox for This Recipe
To make your cooking experience seamless, gather the following tools:
- Large mixing bowl
- Whisk (for the vinaigrette)
- Sharp knife and cutting board
- Measuring cups and spoons
- Oven (for roasting walnuts)
- Storage container (if meal prepping)
Massaged Kale Salad with Rosemary Walnuts and Blueberry Vinaigrette — Do This Next
Now that you’ve got your ingredients and tools ready, let’s get started with the step-by-step instructions for this delicious salad.
Step 1: Prepare the Kale
Begin by removing the tough stems from the kale. Chop the leaves into bite-sized pieces. Place the chopped kale in a large mixing bowl.
Step 2: Massage the Kale
Drizzle 2 tablespoons of fresh lemon juice over the kale. Using clean hands, gently massage the kale for about 2-3 minutes until it becomes softer and darker in color. This process breaks down the fibers and makes the kale more palatable.
Step 3: Add the Red Onion
Thinly slice the red onion and add it to the bowl with the massaged kale. The onion adds a nice crunch and flavor to the salad.
Step 4: Prepare the Blueberries
Rinse the pint of blueberries under cool water and gently pat them dry. Set aside a few for garnish if you’d like, and add the rest to the kale mixture.
Step 5: Make the Rosemary Candied Walnuts
Preheat your oven to 350°F (175°C). In a small bowl, combine the walnut halves, 1 teaspoon of oil, 1 tablespoon of maple syrup, rosemary, salt, cinnamon, and ginger. Spread the mixture onto a baking sheet and toast in the oven for about 10-12 minutes, stirring halfway through, until golden and fragrant.
Step 6: Prepare the Blueberry Vinaigrette
In a blender, combine 1.5 cups of fresh blueberries, ⅓ cup of grapeseed oil, 3 tablespoons of white vinegar, 2 tablespoons of maple syrup or honey (to taste), ⅓ cup of yogurt, and ½ teaspoon of salt. Blend until smooth, adjusting the sweetness if needed. If the vinaigrette is too thick, add a splash of water to reach your desired consistency.
Step 7: Assemble the Salad
In the bowl with the massaged kale, add the rosemary candied walnuts and goat cheese crumbles if using. Drizzle the blueberry vinaigrette over the salad and toss gently to combine.
Step 8: Serve and Enjoy!
Transfer the salad to a serving platter or individual bowls. Garnish with reserved blueberries and a sprinkle of extra goat cheese if desired. Serve immediately and enjoy this delightful Massaged Kale Salad with Rosemary Walnuts and Blueberry Vinaigrette!
Ingredient Flex Options
This salad is versatile, and you can easily customize it to suit your preferences. Here are some ideas:
- Substitute kale with other leafy greens like spinach or arugula for a different texture.
- Use pecans or almonds instead of walnuts for the candied nuts.
- Swap goat cheese for feta cheese or omit it entirely for a dairy-free version.
- Experiment with different berries like raspberries or strawberries in the vinaigrette for a fruity twist.
Testing Timeline
To ensure you get the best flavors and textures, consider the following timeline:
- Preparation Time: 15 minutes
- Massaging Kale: 3 minutes
- Roasting Walnuts: 12 minutes
- Making Vinaigrette: 5 minutes
- Total Time: Approximately 35 minutes
Leftovers & Meal Prep
This Massaged Kale Salad with Rosemary Walnuts and Blueberry Vinaigrette is perfect for meal prep. Here are some tips for storing and enjoying leftovers:
- Store the salad components separately in airtight containers to keep the kale fresh and avoid sogginess.
- Assemble the salad shortly before serving if you plan to enjoy it over a few days.
- The blueberry vinaigrette can be stored in the fridge for up to a week, making it a great make-ahead option.
- Leftover walnuts can be enjoyed as a snack or added to other dishes for extra crunch.
Quick Q&A
Can I use frozen blueberries for the vinaigrette?
Yes, you can use frozen blueberries! Just thaw them and blend them as you would with fresh blueberries. The flavor will still be delicious.
How long can I store the massaged kale salad?
The massaged kale salad is best enjoyed within 1-2 days. However, if you store it properly, the components can last longer if kept separate.
Is there a substitute for the yogurt in the vinaigrette?
Absolutely! You can use a dairy-free yogurt or omit it entirely, adjusting the oil and vinegar for a smoother consistency.
Can I make this salad ahead of time?
Yes! You can prepare the vinaigrette, roast the walnuts, and massage the kale in advance. Just combine everything shortly before serving for the freshest taste.
Try These Next
Once you’ve enjoyed this Massaged Kale Salad with Rosemary Walnuts and Blueberry Vinaigrette, consider trying these other delightful recipes:
- Roasted Beet Salad with Goat Cheese
- Mediterranean Quinoa Salad
- Sweet Potato and Black Bean Salad
- Avocado and Citrus Salad
Let’s Eat
This Massaged Kale Salad with Rosemary Walnuts and Blueberry Vinaigrette is not just a dish; it’s an experience filled with flavor, texture, and color. Whether you’re serving it at a gathering or enjoying it as a wholesome lunch, it’s sure to impress. Enjoy every crunchy bite and the delightful sweetness of the blueberry vinaigrette, knowing you’re nourishing your body with every forkful. Happy eating!
Massaged Kale Salad with Rosemary Walnuts and Blueberry Vinaigrette
Ingredients
Equipment
Method
- Begin by removing the tough stems from the kale. Chop the leaves into bite-sized pieces. Place the chopped kale in a large mixing bowl.
- Drizzle 2 tablespoons of fresh lemon juice over the kale. Using clean hands, gently massage the kale for about 2-3 minutes until it becomes softer and darker in color.
- Thinly slice the red onion and add it to the bowl with the massaged kale.
- Rinse the pint of blueberries under cool water and gently pat them dry. Set aside a few for garnish if you’d like, and add the rest to the kale mixture.
- Preheat your oven to 350°F (175°C). In a small bowl, combine the walnut halves, 1 teaspoon of oil, 1 tablespoon of maple syrup, rosemary, salt, cinnamon, and ginger. Spread the mixture onto a baking sheet and toast in the oven for about 10-12 minutes.
- In a blender, combine 1.5 cups of fresh blueberries, ⅓ cup of grapeseed oil, 3 tablespoons of white vinegar, 2 tablespoons of maple syrup or honey, ⅓ cup of yogurt, and ½ teaspoon of salt. Blend until smooth.
- In the bowl with the massaged kale, add the rosemary candied walnuts and goat cheese crumbles if using. Drizzle the blueberry vinaigrette over the salad and toss gently to combine.
- Transfer the salad to a serving platter or individual bowls. Garnish with reserved blueberries and a sprinkle of extra goat cheese if desired. Serve immediately.
Notes
- Store salad components separately to keep kale fresh.
- Assemble shortly before serving for best results.
- Blueberry vinaigrette can be stored in the fridge for up to a week.
