A Kale Salad Recipe for the Ages

A Kale Salad Recipe for the Ages

Kale salads are so hot now that any fashionable restaurant in Manhattan that aspires to be something great knows they must serve a great kale salad. There are a number of kale salad recipes our there. This one is our favorites. Kale is becoming increasingly popular across the world, not just because it tastes great, but for its nutritional benefits. Kale is packed full of vitamins, and it’s perfect to use in juices, smoothies, soups and salads.

Raw kale salads suit vegans and people who are sticking to a gluten free diet as well. They can be detoxifying for your body, and leave you feeling great. Salads made with kale are popular for their health benefits, but also because the recipes produce beautiful bowls of color that will look great for guests.  While curly kale is the most often used for kale salad, experiment with the other types of kale.

The kale avocado salad recipe provided below is one that is sure to impress even your meat-eating friends. The ingredients together produce a sweet and sour taste, and the avocado adds a different texture to the kale salad recipe (don’t forget to check out our suggestions for a kale salad dressing).

With any recipe, you’ll want to ensure that you massage your kale or that you soften the leaves a bit. In the recipe below, we have included lime and salt which will help to soften your kale leaves and bring out their taste.


1 bunch of kale
1 avocado – soft and firm
2 cups of grated carrot
1/2 of a thinly sliced red onion
1/4 cup of fresh lime juice (or you can use lemon juice if preferred)
1/2 teaspoon of soy sauce (use a naturally-brewed kind to ensure the soy sauce is gluten free)
2 tablespoons of sesame seeds (you can lightly toast the sesame seeds to enhance their flavor, or you can add them into the salad as they are)
1 tablespoon extra virgin olive oil (optional)
A handful of raisins or dried cranberries (optional)

Remove the stems of the kale and chop the kale leaves into fine pieces. Halve the avocado, then peel and pit both sides and slice it into chunks. Add the carrot and onion. Toss all of these ingredients together in a large salad bowl. Mix the salad dressing of lime and soy sauce together, and pour over the salad, ensuring to wet the kale leaves. Add the sesame seeds over the top.

Kale Salad Recipe

Add the tablespoon of extra virgin olive oil if desired for extra taste, and season the salad with salt and pepper. You can add a handful of raisins or dried cranberries to the top of this salad to add some extra sweetness or flavor if you wish.

Leave the salad aside for about 20 minutes to ensure the leaves are ‘cooked’ by the salad dressing.

This kale salad recipe is about 160 calories (without the olive oil). Any leftovers from the salad can be kept in the fridge for up to two days – sometimes this can also enhance the flavors, and you may even find the salad tastes better the next day, just beware of the avocado yellowing over time, although the lime should help to preserve the color a little.

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