Vibrant Kale & Avocado Salad with Fresh Tomatoes
This vibrant and nourishing salad beautifully combines the earthy flavors of kale with the creamy richness of avocado, enhanced by the crispness of fresh tomatoes. Inspired by an uncooking class at the Present Moment Cafe in St. Augustine, FL, this salad is a delightful balance of textures and flavors, making it a perfect dish for a healthy lunch or light dinner. The addition of red and green onions gives it a zesty kick, while a light lemon-olive oil dressing brings everything together. Not only is this salad visually appealing, but it's also packed with nutrients, making it a wholesome choice for those seeking a low-protein meal.
N/A
Servings
210
Calories
9
Ingredients
Ingredients
Kale
1 bunch (destemmed and cut into bite-sized pieces)
Red onions
2 tablespoons (diced)
Red peppers
2 tablespoons (diced)
Green onions
2 tablespoons (sliced short)
Olive oil
2 tablespoons (none)
Lemon juice
2 tablespoons (freshly squeezed)
Avocado
1 (remove pit and scoop out of skin)
Salt
1 pinch (none)
Plum tomatoes
2 (chopped)
Instructions
1
Begin by preparing the kale: destem and chop it into bite-sized pieces before placing it in a medium-large mixing bowl.
2
Add the diced red onions, diced red peppers, and sliced green onions to the bowl with the kale.
3
In a small bowl, whisk together the olive oil, lemon juice, and a pinch of salt to create a dressing.
4
Pour the dressing over the kale mixture and, with clean hands, gently massage the avocado into the kale, spreading its creamy texture throughout the greens. Continue this process for about 3 minutes until the kale becomes a dark, glistening green.
5
Gently fold in the chopped plum tomatoes, taking care not to mash them. Once combined, serve immediately, or allow it to chill for a few minutes to enhance the flavors.
Nutrition Information
18g
Fat
15g
Carbs
4g
Protein
10.5g
Fiber
2g
Sugar
Frequently Asked Questions
Frequently Asked Questions
What is the Vibrant Kale & Avocado Salad?
It is a nourishing salad that combines earthy kale, creamy avocado, and fresh plum tomatoes with a light lemon-olive oil dressing.
How many calories are in this salad recipe?
This salad contains approximately 210 calories per serving.
Is the Vibrant Kale & Avocado Salad gluten-free?
Yes, this recipe is naturally gluten-free and vegetarian.
What is the protein content of this salad?
This salad contains 4g of protein, making it an excellent choice for those looking for a low-protein meal.
How much fiber is in this recipe?
This kale and avocado salad is high in fiber, providing 10.5g per serving.
Why do I need to massage the avocado into the kale?
Massaging the avocado into the kale helps soften the tough kale leaves and coats them in a creamy, delicious texture.
How long should I massage the kale?
You should massage the avocado into the kale for about 3 minutes until the greens become dark and glistening.
What was the inspiration for this recipe?
The recipe was inspired by an uncooking class at the Present Moment Cafe in St. Augustine, Florida.
What ingredients are used for the dressing?
The dressing consists of olive oil, freshly squeezed lemon juice, and a pinch of salt.
How do I prepare the kale for this salad?
You should destem the kale and chop it into bite-sized pieces before mixing.
What type of onions are used in this recipe?
The recipe calls for a combination of diced red onions and sliced green onions for a zesty kick.
How many avocados are needed?
One whole avocado is needed, with the pit removed and scooped out of the skin.
What kind of tomatoes are best for this salad?
The recipe recommends using 2 chopped plum tomatoes.
Is there any sugar in the Vibrant Kale & Avocado Salad?
Yes, there is a small amount of sugar, totaling 2g per serving.
What is the total fat content of the recipe?
The salad contains 18g of fat, largely derived from the healthy fats in the avocado and olive oil.
Can I serve this salad immediately?
Yes, you can serve it immediately or allow it to chill for a few minutes to enhance the flavors.
How do I avoid mashing the tomatoes?
Gently fold the chopped plum tomatoes in at the very end of the process to keep them intact.
Are there red peppers in this recipe?
Yes, the recipe includes 2 tablespoons of diced red peppers.
How many ingredients are required in total?
There are 9 ingredients in total for this recipe.
Is this salad suitable for a light dinner?
Absolutely, its balance of textures and nutrients makes it a perfect light dinner or healthy lunch.
What is the carbohydrate count for this salad?
This salad contains 15g of carbohydrates.
Do I need any special equipment to make this?
No special equipment is needed; just a mixing bowl, a small whisking bowl, and your hands for massaging the kale.
Is this recipe considered easy to make?
Yes, it is tagged as an easy recipe and involves simple preparation steps.
Can I use bottled lemon juice?
The recipe specifically recommends freshly squeezed lemon juice for the best flavor.
What type of kale should I use?
While the recipe just specifies 'kale', curly kale or Lacinato (dino) kale both work well for massaging.
Is the sodium level high in this dish?
The recipe only uses a pinch of salt, though the exact sodium count is not specified.
How many green onions should I use?
The recipe calls for 2 tablespoons of green onions, sliced short.
What gives the salad its 'zesty kick'?
The combination of red and green onions provides a zesty flavor profile.
Is this a raw food recipe?
Yes, it is inspired by an 'uncooking' class, making it a raw, nutrient-dense meal.
Can I substitute olive oil with another oil?
While olive oil is traditional for this dressing, avocado oil would also pair well with the other ingredients.