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    Home » Recipes » Side Dishes - Salads

    By Carol Published: Jun 11, 2020 Modified: Jul 14, 2021 | This post may contain affiliate links. Please read my disclosure.

    Massaged Kale Beet and Blueberry Salad with Honey Balsamic Dressing

    Jump to Recipe
    4.38 from 8 votes
    20 minutes minutes

    Massaged Kale, Beet and Blueberry Salad with Honey - Balsamic Dressing is the perfect kale lover's salad and may even convert a couple of kale cynics!  Walnuts add crunch and goat cheese adds a lovely, creamy tanginess.  Make it a meal with Zucchini Quiche with Feta Cheese and Brown Rice Crust!

    Photo of Massaged Kale, Beet and Blueberry Salad with Honey - Balsamic Dressing in wood bowl on gray stone background.

    Ahhh.... kale.  People either love it or loathe it.  I happen to love it!  I love the deep, dark green flavor and the fact it's so good for you.  I also love that a kale salad keeps in the refrigerator--even when it has the dressing on it.

    Massaged Kale, Beet and Blueberry Salad with Honey - Balsamic Dressing is super easy to make with ingredients that pair together beautifully:

    • Kale
    • Blueberries
    • Purchased cooked beets
    • Walnuts
    • Goat cheese (Feta would also be great!)

    Photo of Massaged Kale, Beet and Blueberry Salad with Honey - Balsamic Dressing with dressing, blueberries and walnuts in small bowls on stone background.

    TABLE OF CONTENTS: Click the Icon to Find the Info You Need FAST

    • How to make Massaged Kale, Beet and Blueberry Salad with Honey - Balsamic Dressing:
    • To make ahead:
    • More kale salads and recipes you'll love:
    • Massaged Kale Beet and Blueberry Salad with Honey Balsamic Dressing
      • Equipment
      • Ingredients  1x2x3x
        • Salad
        • Honey - Balsamic Dressing
      • Instructions 
        • Salad
        • Honey - Balsamic Dressing
      • Notes
      • Nutrition

    How to make Massaged Kale, Beet and Blueberry Salad with Honey - Balsamic Dressing:

    • First, we need to massage some kale!  Strip the stems from the kale and tear the kale into bite-sized pieces.  Be sure to wash and dry it well, too!
    • Place the kale in a bowl...

    Photo of fresh kale in glass bowl.

    • Drizzle with some really good olive oil and give it a pinch of salt.
    • Then, give it a good massage to soften it up.  Raw kale is pretty tough so giving it a good rubdown is going to soften it up and make it a little easier to chew.  You don't want to overdo it, just give it a good massage for a couple of minutes or until it's slightly wilted.  Here's more information about massaging kale from Bon Appetit magazine.

    Photo of massaged kale in glass bowl.

    • Whisk together the Honey - Balsamic Dressing:
      • Olive oil
      • Canola oil
      • Balsamic vinegar
      • Honey
      • Dijon mustard
      • Garlic
      • Salt and black pepper

    Photo of honey balsamic dressing in white bowl.

    Photo of fresh blueberries in white bowl.

    • Top the massaged kale with the other ingredients...

    Close-up photo of Massaged Kale, Beet and Blueberry Salad with Honey - Balsamic Dressing assembled in wood bowl.

    Photo of Massaged Kale, Beet and Blueberry Salad with Honey - Balsamic Dressing in wood bowl with serving utensils.

    • Drizzle on the dressing as needed...

    Photo of Massaged Kale, Beet and Blueberry Salad being drizzled with Honey - Balsamic Dressing.

    • Give the salad a little toss...
    • And voila!

    And if you simply can't do kale, spinach is the perfect substitute!

    Photo of Massaged Kale, Beet and Blueberry Salad with Honey - Balsamic Dressing being tossed with serving utensils.

    To make ahead:

    Massaged Kale, Beet and Blueberry Salad with Honey - Balsamic Dressing can be made ahead in a couple of different ways:

    • Massage the kale then refrigerate without the other ingredients.
    • Massage the kale, drizzle on some of the dressing and add the beets and blueberries then refrigerate.
    • It's a good idea to keep the cheese and walnuts off.  The dressing will dissolve the cheese and will soften the walnuts.

    More kale salads and recipes you'll love:

    • Massaged Kale Antipasto Salad
    • Kale Quinoa Salad with Lemon - Honey Dressing
    • Oven Risotto with Kale Pesto and Roasted Mushrooms
    • Brown Rice Cheddar Kale Casserole
    • Hash Brown Frittatas with Kale, Bacon and Cheddar

    For more great beet salad recipes, don't miss 25 Best Beet Salad Recipes!

    Massaged Kale, Beet and Blueberry Salad with Honey - Balsamic Dressing - Overhead hero shot of salad in wood bowl on gray stone background

    Massaged Kale Beet and Blueberry Salad with Honey Balsamic Dressing

    4.38 from 8 votes
    By: Carol | From A Chef's Kitchen
    Massaged Kale, Beet and Blueberry Salad with Honey - Balsamic Dressing is the perfect kale lover's salad and may even convert a couple of kale cynics!
    PRINT RECIPE PIN RECIPE TEXT INGREDIENTS TO PHONE SAVE RECIPE Saved!
    Prep Time 20 minutes mins
    Total Time 20 minutes mins
    Course Side Dishes
    Cuisine American
    Servings 4 -6
    Calories 496 kcal

    Equipment

    • Oxo Salad Spinner
    • Stainless Steel Mixing Bowls
    • Glass Mixing Bowls
    • Whisk

    Ingredients
      

    Salad

    • 2 bunches kale - stems removed, washed and spun dry
    • 2 tablespoons extra-virgin olive oil
    • ½ teaspoon sea salt
    • 1 package (6.5-ounce) roasted baby beets (such as Love Beets) - quartered
    • 1 cup fresh blueberries
    • 1 container (4-ounce) crumbled goat cheese
    • ½ cup coarsely chopped walnuts - toasted if desired

    Honey - Balsamic Dressing

    • ¼ cup extra-virgin olive oil
    • ¼ cup canola oil
    • ¼ cup balsamic vinegar
    • 2 tablespoons honey
    • 1 tablespoon Dijon mustard
    • 2 cloves garlic - minced
    • Salt and freshly ground black pepper - to taste

    Instructions
     

    Salad

    • Tear the kale into bite-sized pieces and place in a large serving bowl.
    • Drizzle with olive oil and sprinkle with the salt.
    • Massage the kale with your hands for 2-3 minutes or until the kale wilts and softens up.
    • Top with beets, blueberries, walnuts and goat cheese.

    Honey - Balsamic Dressing

    • Whisk together the dressing ingredients in a small bowl.
    • Drizzle some or all of the dressing (you don't want it drenched) on the salad and gently toss. Serve immediately.

    Notes

    MAKE AHEAD: Can be made ahead in a couple of different ways:
    • Massage the kale then refrigerate up to one day without the other ingredients.
    • Massage the kale, drizzle on some of the dressing and add the beets and blueberries then refrigerate up to one day.
    • It's a good idea to keep the cheese and walnuts off.  The dressing will dissolve the cheese and will soften the walnuts.

    Nutrition

    Serving: 1 | Calories: 496kcal | Carbohydrates: 22g | Protein: 5g | Fat: 45g | Saturated Fat: 5g | Polyunsaturated Fat: 14g | Monounsaturated Fat: 25g | Trans Fat: 1g | Cholesterol: 1mg | Sodium: 373mg | Potassium: 355mg | Fiber: 5g | Sugar: 16g | Vitamin A: 6522IU | Vitamin C: 65mg | Calcium: 192mg | Iron: 2mg

    These are estimated values generated from a nutritional database using unbranded products. Please do your own research with the products you're using if you have a serious health issue or are following a specific diet.

    Did you make this recipe? Please leave a comment, star rating or post your photo on Instagram and tag @fromachefskitchen.

    More Side Dishes - Salads

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      Kale Quinoa Salad with Lemon Honey Dressing
    • Collage of four photos for 25 Best Beet Salad Recipes.
      25 Best Beet Salad Recipes
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      Mediterranean Chopped Salad with Chickpeas
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