This kale salad recipe is a quick, easy, and delicious addition to your lunch, brunch, or dinner. Ready in just 10 minutes!
The summer is coming to a close, but I wanted to show you guys one of my all time favorite recipes. This kale salad is so easy to make and it’s likely that you have the ingredients on hand already! My favorite way to enjoy it is for lunch with leftover chicken thrown on top for some extra protein, plus some nuts and seeds for healthy fats and some crunch.
This salad also makes for a fantastic meal prep side because the lemon juice helps keep the avocado nice and fresh for about three days after you prepare it.
I can’t believe that we are already over halfway through 2019! It feels like this year is flying by. Anyone else caught off guard by the fact that August is almost over?
I am so excited for the fall, though. It is my favorite season, hands down. Candles, hot tea or coffee with friends, pumpkin patches, sweaters and scarves…I can’t wait!
What is your favorite time of year? Let me know in the comments!
Now on to this kale salad recipe…
For this recipe, I used curly kale. There are a few different varieties you can find at the supermarket, but this one is easiest to massage for this recipe.
Kale is a well-known nutrition powerhouse! I think it’s one of those vegetables that you either love or hate. Personally, it is something I never get tired of.
One cup of kale has (source):
DV = daily value, or the daily recommendation for an average adult
Vitamin A: 206% of the DV
Vitamin K: 684% of the DV
Vitamin C: 134% of the DV
Calcium: 9% of the DV
Does it surprise you that a leafy green vegetable has that much vitamin C? We usually associate vitamin C with citrus fruits, such as oranges. I know I did for the longest time. But here you have another way to get that much needed vitamin C to keep your immune system strong!
If you’re wondering how on Earth to massage a leaf, you aren’t alone.
I thought it sounded funny at first. “Massage kale? Shouldn’t I at least buy it dinner first?“
If you aren’t a fan of dad jokes, I’m sorry for that. Actually…I’m only a little sorry, because dad jokes are the best.
How to Massage Kale
To massage kale, you first need to wash it and remove it from the stem. The easiest way to remove it from the stem is to make a loop with your thumb and index finger and pull the stem through. The leaves should come right off! Plus it’s fun.
You can also use a knife. 🙂 Fold the leaves over so they are all on one side of the stem. Guide the knife along the edge of the stem, and voila!
Next, you’ll want to roughly chop the leaves. I like bigger leaves so I usually cut them into one inch sections. Then, you can massage the leaves by squeezing them between your hands until they relax.
For this recipe, I mixed the avocado and lemon in and then massaged the kale, to evenly distribute all of the ingredients.
If you’re more of a visual learner, here is a one-minute video done by America’s Test Kitchen on how to massage kale!
Add in your favorite toppings, such as dried fruit, nuts and seeds, or a meat of your choice and you’ll have a nutritious and filling lunch.
Now you’re ready to make this salad like a pro! I hope you enjoy it. Let me know how it goes!
10 Minute Massaged Kale Salad
- medium bowl
- chef's knife
- a small bowl for lemon juice, optional
- a spoon or salad mixing set, for mixing and serving
- 1 bunch kale, washed and removed from stems
- 1 medium to large Hass avocado, pitted and cubed
- 1 large lemon, juiced
- 1 tbsp course ground black pepper
- 1 tsp salt, or to taste
- ⅓ cup nuts and/or seeds for topping optional
- Wash and remove the kale leaves from their stems, with either a chef's knife or your hands.
- Roughly chop the kale into pieces that are about one inch wide. Place in a medium bowl and set aside.
- Wash avocado and lemon. Dice avocado and cut lemon in half.
- To the medium bowl with the kale, add the avocado and lemon juice. I squeeze the lemon juice right over the salad, but feel free to juice it before hand and toss it in at this step!
- With clean hands, squish the avocado into the kale. This is the "massaging" part of the recipe! Mash the avocado into the kale leaves until all of the leaves are evenly covered in avocado and leaves relax.
- Add salt and pepper. Add any additional toppings you like! Here are some ideas: pumpkin seeds, hemp seeds, dried berries, leftover chicken from last night's dinner, fresh fruit, the possibilities are endless!