Raw, massaged kale salad would definitely be on my final meal list. When kale is massaged, its cellulose structure breaks down and wilts, so the tough fibrous leaves become silky and take on a subtle sweetness.
Discarding any large kale stalks makes it easier to massage and to eat.
This salad is also useful because you can make it ahead of time, and it actually improves after it sits for a day or two.
Preparation time: 30 minutes
Cooking time: 5 minutes
Serves 6-8
Ingredients
300g fine trimmed beans
1 avocado, cubed
206g sliced curly kale, washed
Juice of 1 lemon
2 tbsp extra virgin olive oil
150g seedless green grapes, halved lengthways
50g pistachios, crushed
Handful toasted sesame seeds
Lots of salt
For the dressing (makes twice as much as you need):
10g coriander
10g mint
1 garlic clove
170g fat-free Greek yogurt
1 tsp sugar
1 ripe mango
Method
Bring a medium pan of salted water to the boil, cook the fine trimmed green beans for 5 minutes, drain and cool under cold running water. Chop into small pieces, set aside
To make the dressing, pulse the mango, mint, coriander, garlic in a blender. Add the yogurt.
Season with sea salt, black pepper and the sugar.
Put the kale in a large mixing bowl. Add the lemon juice, olive oil and lots of salt – it flavours the kale, draws out the water as well as acting as an abrasive.
With clean hands, massage the kale. Keep working until the colour deepens and it feels soft and tender — 2 to 3 minutes
Gently stir in the avocado, grapes and beans.
Mix well, cover and leave for an hour before serving to let the flavours meld.
Place on a large flat platter sprinkled with crushed pistachios, toasted sesame seed and drizzled with half of the mint dressing. Refrigerate the rest of the dressing.
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