Massaged Kale Salad with Lemon and Parmesan
Raw kale rubbed with lemon and olive oil until silky, then finished with shaved cheese and toasted seeds.
- Time15 min
- LevelEasy
- Costabout £0.72 a head
Cost is worked out from Aldi and Tesco shelf prices in October 2026. Your shop and brands will differ.
Estimated nutrition per serving
- 178kcal
- 5.2gcarbs
- 2.6gof which sugars
- 15.8gfat
- 5.3gsaturates
- 5.1gprotein
- 2.3gfibre
- 0.9gsalt
A rough estimate worked out from the ingredients, for the serving size above. It is a guide only and not medical advice. If you count carbs or manage diabetes, check with your own tools and your care team.
Ingredients
Tick what you need to buy. It goes on your shopping list.
Method
- 1
Toast the sunflower seeds in a dry frying pan over a medium heat for 3 minutes, until golden and smelling nutty. Tip onto a plate.
3 min - 2
Put the shredded kale in a large bowl. Add the oil, lemon juice, garlic and salt.
- 3
Massage the kale firmly with your hands for 2 to 3 minutes, squeezing and rubbing, until it darkens, shrinks and feels silky rather than tough.
2 min 30 s - 4
Leave for 10 minutes so the lemon can soften the leaves further.
10 min - 5
Taste and add a little more lemon or salt if needed.
- 6
Top with the shaved cheese, toasted seeds and chilli flakes. It keeps well for a day in the fridge without going soggy.
Double check before you cook. Recipes can contain mistakes. Any diet labels come from the ingredients as written in this recipe and are a guide, not a guarantee. Always check every ingredient and the packet label for allergens and cross contamination, and ask your doctor or dietitian what is right for you, especially with coeliac disease, diabetes or a serious allergy. This is not medical advice.
