Salads

Kale and Avocado Salad Recipe – Healthy, Nutritious & Delicious

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Kale and avocado salad is a nutrient-dense and delicious dish that combines the earthy flavor of kale with the creamy texture of avocado. This vibrant salad is packed with vitamins, minerals, and healthy fats, making it an excellent choice for a wholesome meal or side dish. Whether you’re looking for a quick and easy lunch, a refreshing dinner accompaniment, or a dish to bring to a potluck, this kale and avocado salad is sure to impress.

Kale is one of the most nutrient-dense leafy greens, loaded with antioxidants, fiber, and essential vitamins. Avocado adds a rich, buttery texture along with heart-healthy monounsaturated fats. The addition of lemon juice, olive oil, and a touch of seasoning enhances the flavors while keeping the salad light and refreshing.

In this guide, we’ll go over everything you need to make the perfect kale and avocado salad, including prep time, equipment, ingredients, step-by-step instructions, and nutrition information.


Recipe Overview

  • Prep Time: 15 minutes
  • Active Time: 10 minutes
  • Resting Time: 5 minutes
  • Total Time: 30 minutes
  • Cuisine: American, Mediterranean
  • Course: Salad, Side Dish
  • Servings: 4
  • Calories per Serving: ~220 kcal

Equipment Needed

  • Large mixing bowl
  • Chef’s knife
  • Cutting board
  • Salad spinner (optional)
  • Citrus juicer or fork
  • Measuring spoons
  • Salad tongs or hands for massaging kale

Ingredients

  • 1 bunch fresh kale (about 5 cups, chopped)
  • 1 large ripe avocado
  • 1 tablespoon extra virgin olive oil
  • 1 tablespoon fresh lemon juice (about half a lemon)
  • 1 teaspoon honey or maple syrup (optional)
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon red pepper flakes (optional, for a spicy kick)
  • 1/4 cup crumbled feta cheese (optional)
  • 1/4 cup cherry tomatoes, halved (optional)
  • 2 tablespoons pumpkin seeds or sunflower seeds for crunch
  • 2 tablespoons chopped red onion (optional)
  • 1/2 teaspoon garlic powder or 1 small clove minced garlic

Instructions

Step 1: Prepare the Kale

  1. Rinse the kale under cold water and pat it dry using a paper towel or salad spinner.
  2. Remove the tough stems by holding the kale leaf and pulling the leafy part away from the stem.
  3. Chop the kale into bite-sized pieces and transfer it to a large mixing bowl.
  4. Add 1/2 teaspoon of salt and 1/2 tablespoon of olive oil to the bowl. Massage the kale using your hands for 2-3 minutes until the leaves become darker, softer, and slightly wilted. This process helps reduce bitterness and improves the texture.

Step 2: Prepare the Avocado

  1. Cut the avocado in half and remove the pit.
  2. Use a spoon to scoop out the flesh and place it into the mixing bowl with the kale.
  3. Mash the avocado gently using a fork to create a creamy dressing that coats the kale leaves.

Step 3: Add Flavor and Other Ingredients

  1. Drizzle the remaining olive oil and fresh lemon juice over the kale and avocado mixture.
  2. If using, add honey or maple syrup for a touch of sweetness.
  3. Sprinkle black pepper, garlic powder, and red pepper flakes for extra flavor.
  4. Toss the salad gently to ensure all ingredients are well combined.

Step 4: Add Toppings

  1. Add crumbled feta cheese for a creamy, tangy element.
  2. Mix in cherry tomatoes, red onions, and seeds for added texture and color.
  3. Give the salad one final toss and let it sit for about 5 minutes to allow the flavors to meld.

Step 5: Serve and Enjoy

  1. Transfer the salad to a serving dish and enjoy immediately.
  2. For added protein, top with grilled chicken, salmon, or chickpeas.
  3. Store leftovers in an airtight container in the refrigerator for up to 24 hours (note: avocado may slightly brown over time).

Nutrition Information (Per Serving)

  • Calories: ~220 kcal
  • Protein: 4g
  • Carbohydrates: 12g
  • Fiber: 5g
  • Fats: 18g
  • Saturated Fat: 3g
  • Sugar: 2g
  • Sodium: 300mg
  • Vitamin A: ~200% Daily Value (DV)
  • Vitamin C: ~90% DV
  • Calcium: ~10% DV
  • Iron: ~8% DV

Why You’ll Love This Kale and Avocado Salad

  • Rich in Nutrients: Loaded with fiber, vitamins, and healthy fats.
  • Quick & Easy: Takes less than 30 minutes from start to finish.
  • Customizable: Add your favorite proteins, nuts, or veggies.
  • Perfect for Any Meal: Enjoy it as a light lunch, a side dish, or a hearty main course.
  • Delicious & Satisfying: The creamy avocado, tangy lemon juice, and crunchy toppings create a perfect balance of flavors and textures.

Tips & Variations

  • Make it Vegan: Omit feta cheese or replace it with a plant-based alternative.
  • Boost Protein: Add grilled chicken, tofu, or quinoa for a heartier meal.
  • Add More Crunch: Swap seeds for toasted almonds or walnuts.
  • Try a Different Dressing: Use balsamic vinaigrette or tahini dressing for a unique twist.
  • Meal Prep Friendly: Massage kale ahead of time and add avocado just before serving.

This Kale and Avocado Salad Recipe is the ultimate combination of health and taste. With its fresh ingredients, nutrient-packed profile, and delicious flavors, this salad is sure to become a staple in your healthy eating routine. Give it a try today and enjoy a refreshing, wholesome meal that’s as good for your body as it is for your taste buds!

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