Zesty Kale Salad with Creamy Yogurt Dressing

Massaging the kale breaks down its tough fibers for easier digestion, while pairing it with protein-rich Greek yogurt and healthy fats from pumpkin seeds creates a highly satisfying, nutrient-dense meal.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 4 cups kale (about 1 bunch), stems removed and torn · 35 kcal in the whole recipe
• 2 tablespoons olive oil, divided · 254 kcal in the whole recipe
• 1 lemon, zested and juiced · 13 kcal in the whole recipe
• 1 lime, zested and juiced · 8 kcal in the whole recipe
• 1 cup plain, fat-free Greek yogurt · 161 kcal in the whole recipe
• Salt and pepper to taste
• 1/2 cup toasted pumpkin seeds (pepitas) · 385 kcal in the whole recipe
• 1/2 cup fresh cilantro, chopped · 2 kcal in the whole recipe
• 1 jalapeño pepper, seeds removed and diced (optional) · 34 kcal in the whole recipe

Method

1. Prepare the kale by washing and drying the leaves thoroughly. Strip the leaves away from the tough stems, tear them into bite-sized pieces, and place them in a large mixing bowl.

   

2. Drizzle the kale with 1 tablespoon of olive oil, the lemon juice, and the lime juice. Season with a pinch of salt and pepper, then use your hands to firmly massage the leaves for 2 to 3 minutes until they become tender, dark green, and slightly wilted.

   

3. In a separate small bowl, whisk together the fat-free Greek yogurt, the remaining 1 tablespoon of olive oil, the lemon and lime zests, chopped cilantro, and diced jalapeño if you like a bit of heat. Season the dressing with salt and pepper to taste.

   

4. Pour the creamy yogurt dressing over the massaged kale and toss well to coat every leaf. Sprinkle the toasted pumpkin seeds over the top just before serving for a delightful crunch.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.