Kale & Cucumber Salad Recipe

Massaged kale salad with cucumbers, carrots, avocado tahini dressing

Kale Cucumber Salad

Massaged kale salad recipe served simply with cucumbers, carrots, and a luscious avocado and tahini dressing is an incredible treat.

Savvy Veg is a big kale fan who had never eaten massaged kale, but is now an enthusiastic convert to kale salads, thanks to this sample recipe from Wild About Greens by Nava Atlas.

Total prep & cook time: 20 min

6 Servings

Nutrition Data, 105g Serving: 37 cal, 8g carb, 0g fat, 37mg sodium, 2g fiber, 2g protein, 1g sugar, low saturated fat, Cholesterol, good source Thiamin, Riboflavin, Iron, Magnesium, Phosphorus, Very Good Source Dietary Fiber, Vit. A, Vit. C, Vit. K, Vit. B6, Folate, Calcium, Potassium, Copper, Manganese. Estimated glycemic load 3


  • 8 - 10 ounces kale, preferably curly green
  • 1 medium cucumber, quartered lengthwise, seeds cut away, and sliced
  • 1 cup grated carrot
  • 1/4 - 1/2 cup minced fresh parsley
  • 2 scallions, green parts only, thinly sliced
  • Avocado Tahini Dressing as desired
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  1. Wash kale, shake or spin off most of the water, remove from stems in small pieces
  2. Coat hands with olive oil and rub kale until it is softened and bright green
  3. Mix in the cucumber, carrot, parsley and scallions
  4. Serve with Avocado Tahini Dressing to taste

Savvy Veg Recipe Tips:

The oil on hands method is Nava's preference for massaging kale. She also gives two other methods: sprinkling with sea salt, then rubbing into the leaves, or drizzling olive oil & lemon onto the leaves and massaging.

We aren't onion fans, so I substituted celery thinly sliced on the diagonal for the scallions. That was a very nice flavor complement to the kale and cucumber. Walnuts are also lovely in this salad.

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