Kale & Avocado Salad

Name: Kale & Avocado Salad
Prep time: 15 min
Total time: 15 min
Yield: 2–3
Ingredients: 1 bunch kale (any variety); 1/2 cup bell peppers (red, orange, yellow)*; 1/4 red onion (optional); 1/4 bunch parsley or cilantro; 1 large avocado; 2 tbsp fresh lemon juice; sea salt, to taste; freshly ground black pepper, to taste

5.0 out of 5 · 3 ratings

Active time: 15 min

Total time: 15 min

Serves: 2–3

When it comes to nutritious foods, kale stands above the rest. Besides all of its great health benefits, it happens to be absolutely delicious. It also holds up extremely well in a salad.

Steps

Preparing the Salad

Ingredients

1 bunch kale (any variety)
1/2 cup bell peppers (red, orange, yellow)*
1/4 red onion (optional)
1/4 bunch parsley or cilantro
1 large avocado
2 tbsp fresh lemon juice
sea salt, to taste
freshly ground black pepper, to taste

To prepare the salad, rinse the kale well and then tear into bite-sized pieces. Dice the peppers and red onion (if using). Finely chop the herbs and gather the rest of your mise en place. Place the kale into a large bowl. Slice the avocado in half and pit. Score the inside of each half into a criss-cross pattern and scoop out the avocado. Add to the bowl of kale. Add the lemon juice, salt and pepper. Using your hands, massage the avocado into the kale for 1 to 2 minutes. Then either toss with the diced peppers and onions, or plate the kale and add the remaining ingredients afterwards. Adding them afterwards keeps their color nice and bright. If adding the peppers and onions afterwards, be sure to season them with a little oil, salt and pepper. Serve immediately. Note: Feel free to play around with this salad—add your favorite nuts, seeds, herbs and/or vegetables.

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9 Comments

Bonnie D • March 7, 2013 at 12:05AM

When I saw this recipe it reminded me of a similar version that I make. All of my kids love this salad..even the non-salad eater! I have added sunflower seeds and also like chopped peanuts. A bonus is that is keeps well in the fridge unlike most leafy salads. The avocado is the piece de resistance in this kale salad if you ask me.

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Caroline D • November 24, 2013 at 07:31AM

I love kale salad. what is the reason for massaging the avocado into the kale? Does it help soften the kale?

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Dawn T • November 24, 2013 at 07:52AM

Yes, massaging kale not only softens it, it also helps to break it down, making it easier to digest. Cheers!

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Stephanie H • July 9, 2014 at 09:59PM

I understand about massaging the kale to soften it, but are you also trying to smash the avocado and blend it into the vinaigrette? Or do you try to leave the avocado pieces in chunks?

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Dawn T • July 9, 2014 at 10:41PM

By default the avocado will become part of the salad/vinaigrette. Typically, (depending on how ripe the avocado), the avocado will break up and coat the leaves, more like a thick dressing. Hope that helps Stephanie. Cheers!

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Stephanie H • July 10, 2014 at 04:43PM

That makes sense, Dawn. Thank you. I've got all I need to make this. Lots of fresh kale in my garden.

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Melissa W • February 19, 2018 at 02:28PM

Does the avocado turn brown if you do not eat it all in one day?

Reply
Kirk B • February 22, 2018 at 07:59PM

Hi Melissa - great question. Yes, avocado does tend to oxidize quickly. There are a couple of ways that you can delay that - 1) a little lemon juice (acid) helps and 2) leaving the seed in the avocado as long as possible. I hope this helps! Thanks for learning with Rouxbe! Chef Kirk

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Sabine N • April 29, 2021 at 01:17PM

I couldn't get kale so I used fresh spinach. It works beautifully. So simple and such amazing taste!

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