Chopped kale salad recipe
This chopped kale salad is tender, flavorful, and easy to make. With avocado, snow peas, and a sesame-ginger dressing, it’s healthy and delicious.
Servings: 4 servings
Ingredients
- 8-10 oz. Lacinato kale aka tuscan kale
Kale salad dressing:
- 2 tsp toasted sesame oil
- 2 tsp extra virgin olive oil alt. flaxseed oil
- 2 small clove garlic grated or crushed
- 1 tsp grated fresh ginger
- Pinch of coarse sea salt
- 1 tsp light soy sauce or 2 tsp coconut aminos
- 2 tsp aged balsamic vinegar
Toppings:
- 4-5 oz. Snow peas dice to bite sizes, large handful
- 1 whole ripe avocado pitted and sliced
- 1-2 bulb Scallions chopped, small handful
- 1/2 one whole Orange zest use a microplane
- Sprinkle hemp seeds
Instructions
- Rinse and wash the kale thoroughly. Pat dry. Lay a kale leaf on a cutting board and run a paring knife along each side of the center stem to remove it. Repeat until all stems are removed.
- Stack 4-5 kale leaves, roll them up, and slice crosswise into thin strips.
- Transfer the shredded kale to a large mixing bowl. Add sesame oil, olive oil, garlic, ginger, and salt. Use your hands to gently massage the kale for 1-2 minutes. The leaves will soften and turn from pale to dark green.
- Season with soy sauce and vinegar. Toss to combine. Add snow peas, avocado, scallions, and orange zest. Toss again, then garnish with hemp seeds.
- Serve at room temperature.
Video
Notes
- Storage tips:
- Kale that hasn’t been mixed with dressing can be stored in an airtight container in the fridge for up to 5 days. Make sure the leaves are patted dry after rinsing. For best results, lay a piece or two of dry paper towel at the bottom of the container before sealing — this helps control excess moisture.
- Once the salad has been massaged and mixed with the dressing, it will keep for 2-3 days in the fridge. The kale will continue to soften and release a bit of moisture as it sits, so it’s best enjoyed within 1 day for the freshest taste and texture.
- If making ahead, add the avocado just before serving so it stays fresh and doesn’t brown.
- Meal Prep Tip: You can wash, dry, and slice the kale up to 5 days in advance. Store it in an airtight container with a paper towel to absorb moisture. The dressing can also be made ahead and kept in a small jar in the fridge for 3-4 days. When ready to serve, massage the kale with the dressing, then add the fresh toppings like avocado and orange zest.
Nutrition
Serving: 1serving | Calories: 73kcal | Carbohydrates: 6g | Protein: 3g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Sodium: 116mg | Potassium: 270mg | Fiber: 3g | Sugar: 2g | Vitamin A: 5976IU | Vitamin C: 71mg | Calcium: 160mg | Iron: 2mg
