Garlicky Orange Kale Salad Recipe (2024)

FAQs

How many calories are in garlicky kale? ›

1 cup of garlicky kale (Whole Foods Market) contains 130 Calories. The macronutrient breakdown is 52% carbs, 31% fat, and 17% protein.

Kale is fibrous and can be difficult to munch compared to other greens like romaine lettuce or spinach. The rubbing, kneading motion helps to tenderize the veg and make it easier to chew and digest. Try this for raw kale you are going to be serving or eating right away.

Adding salt and squeezing lemon make a big difference by removing bitterness. Adding some spicy or sweet flavors may help tame the strong flavor of bitter kale.

Use salt.

Salt is a friend to bitter greens, whether you plan to eat them raw or cooked. Mellow the bitter flavor with a sprinkle of salt on endive or radicchio, or include anchovies or cured meat (like bacon, pancetta, or proscuitto) along with mustard, beet, or collard greens.

If desired, season the sautéed kale with salt and pepper and a squeeze of lemon juice. For more flavor, try sautéing kale in this hearty lentil skillet or with some prosciutto and sweet potatoes.

You can also soften kale with lemon or another acidic ingredient, such as apple cider vinegar. Use about a tablespoon per bunch of kale. Follow the same steps as you would if you were using oil. Some people like to use both oil and an acidic ingredient, since acid can really help break down the kale.

Unlike some other types of kale, lacinato is tender, which makes it ideal to use raw in salads. You can also add it to soups, frittatas, and other cooked dishes.

Cooked Kale (1 cup, chopped) contains 7.3g total carbs, 4.7g net carbs, 0.5g fat, 2.5g protein, and 36 calories.

One cup of fresh, chopped kale contains: Calories: 34. Protein: 0.6 grams. Fat: 0 grams.

How to get the bitterness out of kale? ›

Even if you're a fan of kale's flavor, salads often require extra dressing to balance out the bitterness. Luckily, there's an easy, no-cook way to decrease kale's pungency: rinsing it before and after cutting it.

After you wash then dry as best you can, put in a big bowl, drizzle lightly with oil and a little bit of salt. Then get your clean hands in there and squeeze/massage for a few minutes. Mush and twist and squeeze repeatedly. Soon, it will soften up, keep going until the consistency is to your liking.

Since kale is so fibrous, it can be difficult to cook down the leaves so that they're tender and not chewy. Some recipes have you add water or broth to the skillet while you sauté the leaves, but it's not actually necessary. Instead, after you've washed the leaves, leave them damp.

The Fix: Balance bitter flavors by introducing something salty, sweet, or sour. For naturally bitter foods such as kale, you can soften the flavor by add a lemony vinaigrette, Parmesan cheese, and pomegranate seeds. You can also elevate kale by tossing it olive oil and salt, then roasting it in the oven until crispy.

Blanch Them

Blanching your greens is key to getting that bitterness level down. Because glucosinolates are water-soluble compounds, a lot of them are leached out into the water, allowing for a less bitter green.