Massaged Kale Salad Recipe
User Reviews
5
Massaged Kale Salad Recipe
Description
This salad begins with kale stalks removed and finely chopped or processed, combined with grated carrot and zucchini for added texture and freshness. A dressing made of olive oil, salt, grated ginger, fresh lemon, and lime juices is massaged into the kale, softening the tough leaves and infusing flavor. The massaging step is key to creating a tender, palatable base.
Once the kale is softened, diced avocado adds creaminess, and finely diced red onion and red bell pepper contribute sharpness and color. Toasted sunflower seeds provide a nutty crunch, enhancing the salad’s texture contrast. The balance of tangy dressing, leafy greens, and fresh vegetables makes this salad bright and approachable.
Massaged Kale Salad serves well as a side or light main dish, offering a nutrient-rich, fresh option for meals. It should be served soon after preparation to maintain the avocado’s texture and freshness.
Ingredients
- 1 bunch kale finely chopped, about 5 cups
- 1 carrot grated
- 1 zucchini grated
- 3 Tbsp. olive oil
- 1 tsp. salt to taste
- 1 tsp. ginger or grated ginger, paste
- 1 Tbsp. lemon juice fresh
- 2 Tbsp. lime juice fresh
- 1 avocado large, pitted, peeled and finely diced
- ¼ cup red onion finely diced
- ½ red bell pepper finely diced
- ¼ cup sunflower seeds toasted
Instructions
- Remove stalks from kale and discard. Use disc tool of food processor to process the kale and transfer to a large bowl. You can also finely chop the kale with a knife.
- Use grater tool on food processor and grate the zucchini and carrots. Mix the vegetables in a large bowl with the kale.
- In a small bowl whisk together olive oil, salt, ginger, lime juice, and lemon juice. Pour over salad and gently massage dressing into the vegetables. Let salad sit for 10-15 minutes.
- Add avocado, onion, red bell pepper, and sunflower seeds. Toss to combine.
- Serve salad immediately and enjoy!
Nutrition Information
Show DetailsNutrition Facts
Serving: 6servings
Amount Per Serving
Calories 196 kcal
% Daily Value*
| Calories | 196kcal | 10% |
| Carbohydrates | 12g | 4% |
| Protein | 4g | 8% |
| Fat | 15g | 23% |
| Saturated Fat | 2g | 10% |
| Sodium | 353mg | 15% |
| Potassium | 621mg | 13% |
| Fiber | 3g | 12% |
| Sugar | 2g | 4% |
| Vitamin A | 7700IU | 154% |
| Vitamin C | 92.4mg | 103% |
| Calcium | 101mg | 10% |
| Iron | 1.5mg | 8% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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