Kale Avocado Salad Recipe
User Reviews
5.0
12 reviews
Excellent
Kale Avocado Salad Recipe
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This Kale and Avocado Salad recipe is made by massaging kale with ripe avocados and flavoring it with tangy lemon. Sprinkled with a handful of toasted pine nuts, it is a nutritious green salad perfect for any day of the week.
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Ingredients
For The Avocado Lemon Dressing
- 1 ripe avocado plus more as garnish
- 3 tablespoons lemon juice freshly squeezed
- 1 tablespoon olive oil
- 1 clove of garlic minced
- ½ teaspoon kosher salt
- ¼ teaspoon black pepper
For The Salad
- 1 bunch kale destemmed and chopped (5-6 cups of kale)
- ½ cup pine nuts sliced almonds, or chopped walnuts
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Instructions
- Place avocado, lemon juice, olive oil, garlic, salt, and black pepper in a large salad bowl. Using the back of a fork mash the avocado and mix it with the rest of the ingredients.
- Add the chopped kale into the bowl and using clean hands massage the kale with the avocado lemon dressing until leaves are covered with the dressing and softened. Give it a taste for seasoning and add in if necessary. Set it aside to rest.
- Place your choice of nuts in an empty skillet and toast over medium heat, stirring frequently, until lightly browned. This happens really quickly so be sure to keep a close eye on it.
- Sprinkle the kale and avocado salad with the now-toasted nuts (while they are still warm). Give it a big toss. Taste for seasoning and add more if necessary.
- Serve.
Notes
- Smaller pieces are easier to massage and eat than larger ones. Plus, they hold more of that creamy avocado dressing.
- Clean hands work the best when destemming kale and massaging the leaves. A knife and tongs just don’t give you the same results.
- Raw kale leaves will start to break down and darken in color after about 2 minutes, but you can massage the leaves for as long as 3-4 minutes.
- Thanks to the sturdy leaves of curly kale, the leftovers of this kale salad keep well for up to three days as long as it is kept in an airtight container in the fridge.
- Cut the leaves into thin ribbons. Smaller pieces are easier to massage and eat than larger ones. Plus, they hold more of that creamy avocado dressing.
- Use your hands. Clean hands work the best when destemming kale and massaging the leaves. A knife and tongs just don’t give you the same results.
- Massage kale for at least 2 minutes. Raw kale leaves will start to break down and darken in color after about 2 minutes, but you can massage the leaves for as long as 3-4 minutes.
- Storage: Thanks to the sturdy leaves of curly kale, the leftovers of this kale salad keep well for up to three days as long as it is kept in an airtight container in the fridge.
Nutrition Information
Show Details
Calories
234kcal
(12%)
Carbohydrates
8g
(3%)
Protein
4g
(8%)
Fat
23g
(35%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
7g
Monounsaturated Fat
11g
Sodium
302mg
(13%)
Potassium
410mg
(12%)
Fiber
5g
(20%)
Sugar
1g
(2%)
Vitamin A
1503IU
(30%)
Vitamin C
23mg
(26%)
Calcium
48mg
(5%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 234 kcal
% Daily Value*
| Calories | 234kcal | 12% |
| Carbohydrates | 8g | 3% |
| Protein | 4g | 8% |
| Fat | 23g | 35% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 7g | 41% |
| Monounsaturated Fat | 11g | 55% |
| Sodium | 302mg | 13% |
| Potassium | 410mg | 9% |
| Fiber | 5g | 20% |
| Sugar | 1g | 2% |
| Vitamin A | 1503IU | 30% |
| Vitamin C | 23mg | 26% |
| Calcium | 48mg | 5% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
12 reviews
Excellent
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