Massaged Kale Pickled Vegetable Salad

Tenderized kale side salad infused with peppers, citrus, olive oil, and tangy apple cider vinegar for a perfect kale pickled vegetable salad that makes a great companion for rice bowls.

Quick Mix-In

Spice up your salad with pickled vegetables to give that tangy kick. It’s also a great addition to your rice bowl dishes. Rice bowls are filled with a variety of flavors all in one dish. Each bite gives you a different taste; your palette will thank you for not eating another bland meal.

My Haitian culture inspires this pickled vegetable recipe. We use a spicy condiment called Pikliz, made of shredded cabbage, onion, carrot, scotch bonnet peppers, citrus fruit, and spices. We serve it with fried dishes such as pork (griot) or fried fish with a side of plantains and a salad of lettuce and tomatoes.

Rice Bowl Idea

Turn this into a rice bowl by serving it with Easy Spiced Brown Rice and Quinoa, Quick 5 Vegetable Medley, and Harissa Carrot Salad. Then choose a protein: Air-Fried Turmeric Herbed Tofu, Baked Zhug Chicken, Mouthwatering Air Fryer Lemon Pepper Pine nuts Turkey Meatballs or Air Fryer Roasted Harissa Salmon.

Ingredients and Instructions

To begin with, to make the kale salad, you’ll need my pickled vegetable pepper slaw recipe, made with crispy carrots, red onions, fresh jalapenos, citrus juice, and sweet honey. This is what gives the kale salad its twist.

Your kale will love you for the massage! With your clean hands, get ready to get down and dirty; you will gently squeeze the kale with lemon juice, olive oil, and kosher salt to break down the fibrous tissue and infuse it with acid and salt.

See the kale pickled vegetable salad for quantities.

Busy Folks - Become a better home cook with cooking tips to help you cook more efficiently on Cook's Notebook tab. Learn more about using a salad spinner.

My Pickled Vegetable Pepper Slaw

Change Heat Level - Modify the recipe's heat level to your liking and learn more about the Scoville Scale and Chili Pairings.

Equipment

• Medium Mixing Bowl - To mix all the ingredients.
• Gloves - To massage all the ingredients, optional.
• Zester - Used to zest the lemon to enhance the flavor of the lemon pepper dish. I've used a Microplane Classic Zester Grater for over two decades, plus any recipe that suggests testing, you might see me using it in my videos. It's a great tool to have. It can also grate ginger, hard cheeses, and garlic.
• Citrus Squeezer - For squeezing the lemon. To develop this recipe, I used the KitchenAid Citrus Squeezer. Additionally, I love the fact that you can squeeze several citrus fruits before pouring out the juice.

Kitchen Must Haves - Find other tools I use here.

Storage

• Refrigerator - To store in the fridge, you can place the kale pickled vegetable salad in a shallow 2-inch airtight container.  As a result, the side salad will last up to three days.
• Freezer - I do not recommend freezing.

Air Tight Food Containers - I use Glass Food Storage Containers with a plastic clipping lid to store food.  For example, I always suggest glass storage containers since you can microwave and hold food without staining the container, and the glass keeps them at a more stable temperature, which keeps the food fresher longer.

Frequently Asked Questions

Bowl Recipes

Looking for other bowl recipes like this? Try these:

Vegetarian Recipes

Looking for other vegetarian recipes like this? Try these:

Pickled Vegetable Slaw Video

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Recipe

📖 Recipe

Massaged Kale Pickled Vegetable Salad

Tenderized kale side salad infused with peppers, citrus, olive oil, and tangy apple cider vinegar. A great side addition for your rice or buddha bowls to give that zesty kick.

Print Recipe Pin Recipe

Prep Time 5 minutes mins

Total Time 5 minutes mins

Course Side Dish

Cuisine American

Calories 139.99 kcal

Ingredients

  

• 2 cups of kale washed, sliced ½-inch thick
• ½ lemon juiced and zested
• 1 tablespoon olive oil
• ¼ teaspoon kosher salt
• 1 cup of my Pickled Vegetable Pepper Slaw

Instructions

 

• In a medium mixing bowl, combine the kale, lemon juice, zest, and salt.
• Using gloves or with clean hands, massage the kale with your hands for about 2 to 3 minutes allowing the breaking down of the fiber to incorporate the lemon juice and salt.
• Add the pickled vegetable pepper slaw to the salad, toss and serve.

Keyword quick and easy, meal prep, lunch, bowls, salad, vegetarian, vegetables, dairy-free, gluten-free

quick and easy, meal prep, lunch, bowls, salad, vegetarian, vegetables, dairy-free, gluten-free

Side Dish

American

Yield: 21x2x3x4x5x

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Massaged Kale Pickled Vegetable Salad

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Tenderized kale side salad infused with peppers, citrus, olive oil, and tangy apple cider vinegar. A great side addition for your rice or buddha bowls to give that zesty kick.

Prep time: 5 MinTotal time: 5 Min

IngredientsUSMetric

• 2 cups of kale, washed, sliced ½-inch thick
• ½ lemon juiced and zested
• 1 tbsp olive oil
• ¼ tsp kosher salt
• 1 cup of my Pickled Vegetable Pepper Slaw

Instructions

1. In a medium mixing bowl, combine the kale, lemon juice, zest, and salt.
2. Using gloves or with clean hands, massage the kale with your hands for about 2 to 3 minutes allowing the breaking down of the fiber to incorporate the lemon juice and salt.
3. Add the pickled vegetable pepper slaw to the salad, toss and serve.

Notes

Zesting

• Zesting is the process of peeling only the skin of the citrus fruit without the white flesh, referred to as pith. The skin contains oils that are aromatic and a great addition to recipes to intensify the flavors of a dish. A fine grater is the most convenient way to obtain the zest of the citrus fruit, usually referred to as zester or a Microplane.

Massaging Kale

• With your clean hands (with/without gloves), you are gently squeezing the kale to break down the fibrous tissue of the kale while infusing it with acid and salt.

Recommended Products:

SHLA Group, [1000 Pc] Disposable Plastic Food Prep Gloves - One Size Fits Most

Microplane Classic Zester/Grater, Black

Nutrition Facts

Calories

139.99

Fat

8.15

Sat. Fat

1.1

Carbs

14.89

Fiber

4.85

Net carbs

10.05

Sugar

8.91

Protein

3.07

Sodium

1240.27

Cholesterol

0

These are calculations based on search results of the ingredient's nutritional information.

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Food safety

• Cook chicken to a minimum temperature of 165 °F (74 °C).
• Do not use the same utensils on cooked food that previously touched raw meat to prevent foodborne illness from contaminated uncooked meats.
• Wash hands after touching raw meat to prevent cross-contamination.
• Don't leave food at room temperature for extended periods; this can breed bacteria.
• Never leave cooking food unattended to prevent burns and fires.
• Use oils with a high smoke point to avoid harmful compounds.
• Always have good ventilation when using a gas stove to prevent carbon monoxide poisoning.

See more guidelines at USDA.gov.

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