Massaged Kale Beet and Blueberry Salad with Honey Balsamic Dressing

4.38 from 8 votes
20 minutes
Jump To Recipe

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.

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:

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

Click to Rate!

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!
Prep Time 20 minutes
Total Time 20 minutes
Course Side Dishes
Cuisine American
Servings 4 -6
Calories 496 kcal

Ingredients
  

Salad

  • 2 bunches kale - stems removed, washed and spun dry
  • 2 tablespoons extra-virgin olive oil
  • 1/2 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
  • 1/2 cup coarsely chopped walnuts - toasted if desired

Honey - Balsamic Dressing

  • 1/4 cup extra-virgin olive oil
  • 1/4 cup canola oil
  • 1/4 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.

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