ZESTY KALE AND ORANGE SALAD

ZESTY KALE AND ORANGE SALAD

Zesty Kale and Orange Salad is a vibrant, nutrient-rich dish that perfectly balances earthy greens with bright citrus flavours. The slightly bitter kale becomes tender when massaged with lemon juice, salt, pepper and olive oil, while the sweet, juicy orange segments add a refreshing burst of natural sweetness. This simple yet flavourful salad is packed with antioxidants, fibre and vitamin C, making it an excellent choice for a healthy side dish or light meal. The zesty dressing enhances the overall taste, providing a fresh, tangy contrast that pairs well with a variety of main courses. Whether enjoyed as a quick lunch, a colourful starter or a side at a summer gathering, this salad is refreshing and nourishing. It’s naturally vegan, gluten-free and can be easily customised with additional toppings for extra texture and flavour.

RECIPE CATEGORY

Salad, Side, Appetiser

SERVING SIZE

1

CUISINE

Mediterranean

PREPARATION/TECHNIQUES

No-Cook, One-Pot Wonders

OCCASION/HOLIDAY

Summer, Picnic, Family Dinner, Spring, Potluck

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegan, Vegetarian, Gluten-Free, High Fibre, Quick and Easy, Healthy

DISH TYPE

Salad

INGREDIENTS

There are the following ingredients for  Zesty Kale and Orange Salad:

• 50g kale chopped

• ½ orange segmented

• 1 tsp lemon juice

• ½ tsp olive oil

• Salt and black pepper to taste

• Toasted nuts, seeds, crumbled feta (for a non-vegan option) or dried cranberries (Optional toppings)

FULL NUTRITIONAL INFORMATION

• Calories: 75

• Protein: 2g

• Carbohydrates: 12g

• Fibre: 4g

• Fat: 2g

• Sodium: 5mg

PREPARATION

• Prepare the kale: Wash the kale thoroughly under cold running water to remove any dirt or grit. Shake off excess water and pat it dry with a clean kitchen towel. Remove the tough stems and finely chop the leaves into bite-sized pieces.

• Massage the kale: Transfer the chopped kale to a large bowl. Drizzle with lemon juice and olive oil, then use your hands to massage the leaves gently for 2-3 minutes. This process helps break down the fibrous texture, making the kale more tender and enhancing its flavour. The leaves should darken in colour and become slightly softer.

• Segment the orange: Using a sharp knife, peel the orange, removing as much of the bitter white pith as possible. Carefully cut between the membranes to extract the segments, ensuring no seeds remain. If preferred, squeeze any remaining juice from the orange membrane over the kale for extra flavour.

• Combine the ingredients: Add the orange segments to the bowl of kale. Sprinkle with salt and black pepper to taste, ensuring an even distribution of seasoning.

• Garnish and serve: If desired, top the salad with toasted nuts, seeds, dried fruit or crumbled feta. Toss gently to combine and serve immediately for the best texture and taste.

PREP TIME

5 minutes

COOKING TIME

0 minutes

TIPS

• Massage the kale well: Massaging the leaves for at least two minutes significantly improves their texture and reduces bitterness. This step is crucial for making raw kale more enjoyable to eat.

• Use fresh citrus: Freshly squeezed lemon juice and ripe, juicy oranges provide the best flavour. Avoid using bottled lemon juice, as it may lack a bright, fresh taste.

• For added crunch: Sprinkle toasted almonds, walnuts, sunflower seeds or pumpkin seeds over the salad just before serving. Toasting the nuts enhances their flavour and gives the salad extra texture.

• Balance the flavours: If the kale still tastes too bitter, add a drizzle of honey or maple syrup to balance the flavours and enhance the sweetness of the oranges.

• Customise the dressing: For a more decadent dressing, whisk olive oil, lemon juice, a touch of Dijon mustard and a small amount of honey for a sweet and tangy vinaigrette.

VARIATIONS

• Add protein: Boost the protein content by adding cooked quinoa, chickpeas or grilled tofu. This makes the salad more filling and suitable as a main meal.

• Make it creamy: For a creamier texture, toss in avocado slices or drizzle the salad with tahini dressing. The richness of avocado pairs beautifully with the citrusy notes.

• Boost sweetness: Incorporate pomegranate seeds, dried cranberries or apple slices for a natural sweetness that complements the kale’s slight bitterness.

• Enhance with cheese: Crumbled feta, goat cheese or shaved Parmesan can be added for an extra layer of creaminess and a salty contrast to the sweet oranges.

• Add extra vegetables: Thinly sliced fennel, shredded carrots or roasted beetroot, which can introduce more colour and nutrients to the salad.

PREPPING AND STORAGE

• Refrigeration: Store the salad in an airtight container in the fridge for up to 2 days. Since kale holds up well even when dressed, it won’t become soggy like other leafy greens.

• Make-ahead tip: If preparing in advance, keep the kale and dressing separate, adding the lemon juice and olive oil just before serving. This will keep the leaves crisp and fresh.

• Orange storage: If segmenting the oranges ahead of time, store them in a sealed container in the fridge for up to 2 days to maintain their juiciness.

• Freezing: Freezing is not recommended. Kale becomes limp and oranges lose their texture when frozen and thawed.