5.0 from 12 votes
Massaged Kale Salad Recipe
Massaged Kale Salad is the perfect way to enjoy this healthy veggie without the hard, bitter taste. Finely chopped kale is tossed in a lime and lemon salad dressing along with avocado, carrots, and bell peppers.
Prep Time
30 mins
Total Time
30 mins
Servings: 6 servings
Calories: 196 kcal
Course:
Salad
Cuisine:
American
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 paste or grated ginger
- 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!
Cup of Yum
Nutrition Information
Calories
196kcal
(10%)
Carbohydrates
12g
(4%)
Protein
4g
(8%)
Fat
15g
(23%)
Saturated Fat
2g
(10%)
Sodium
353mg
(15%)
Potassium
621mg
(18%)
Fiber
3g
(12%)
Sugar
2g
(4%)
Vitamin A
7700IU
(154%)
Vitamin C
92.4mg
(103%)
Calcium
101mg
(10%)
Iron
1.5mg
(8%)
Nutrition Facts
Serving: 6servings
Amount Per Serving
Calories 196
% 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.