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kale salad in a yellow bowl with tongs
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Cavolo Nero Salad (Tuscan Kale Salad)

Made with Tuscan kale, fresh lemon, fresh garlic, olive oil, fresh Parmesan, and hemp hearts, this easy kale salad recipe is the best! It's healthy AND it's a kid favorite!
Course Recipes, Salad, Side Dish
Cuisine American
Prep Time 10 minutes
Additional Time 10 minutes
Total Time 20 minutes
Servings 8 servings
Calories 84kcal
Author Kristi

Ingredients

  • 1 bunch Tuscan kale about 4-5 cups once cut
  • 1 lemon juiced
  • 2 cloves garlic minced (use fresh garlic)
  • 3 tablespoon olive oil extra virgin
  • 2 tablespoon Parmigiano Reggiano cheese grated
  • 1 tablespoon hemp hearts
  • 1 pinch salt optional, or more to taste
  • 1 pinch pepper or more, to taste

Instructions

  • Remove the thick middle rib from the center of washed leaves of Tuscan kale
  • Cut kale into small pieces and place in a medium sized bowl
  • In a small bowl, whisk lemon juice, garlic, extra virgin olive oil, salt, and pepper together to make the dressing.
  • Pour dressing over the kale and toss well
  • Sprinkle the cheese and hemp hearts on the top of the salad and toss one last time
  • Let sit for 10-15 minutes before serving (optional)

Notes

Removing the thick middle rib from each kale leaf, using fresh garlic and fresh squeezed lemon juice are the keys to making this salad taste amazing!
Kitchen scissors work perfectly for slicing kale into small pieces.
You can use either freshly grated or pre-grated Parmigiano Reggiano cheese.
This salad can be made ahead of time. It can also be refrigerated to be consumed within three days.
If you can't find Tuscan kale, you can substitute curly kale or even spinach!

Nutrition

Calories: 84kcal | Carbohydrates: 5g | Protein: 3g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Cholesterol: 1mg | Sodium: 38mg | Potassium: 189mg | Fiber: 1g | Sugar: 1g | Vitamin A: 3394IU | Vitamin C: 48mg | Calcium: 73mg | Iron: 1mg