Creamy and colorful raw kale salad
Discover the perfect blend of creamy and crunchy with our vibrant raw kale salad! Featuring fresh garlic, ripe avocados, zesty lemon juice, and hearty kale, this nutritious dish is complemented by sweet carrots, crunchy pumpkin seeds, and a crisp apple. Ideal for a healthy lunch or a standout side, this salad is as delicious as it is colorful.
- 18 Mar 2024
- Cook time 0 min
- Prep time 30 min
- 4 Servings
- 10 Ingredients
Discover the delightful crunch and vibrant flavors in our Creamy and Colorful Raw Kale Salad. This nutrient-packed recipe combines earthy kale, sweet carrots and apples, and the rich creaminess of avocados, making it a perfect option for a healthy meal. Let’s get started and enjoy this refreshing dish that's both satisfying and simple to prepare.
Ingredients:
Instructions:
a. Mince the garlic clove finely and set it aside.
b. Cut and scoop out the flesh of the avocados into a bowl.
c. Add the lemon juice, water, minced garlic, salt, and black pepper to the avocado.
d. Mash or blend the mixture until it reaches a smooth and creamy consistency. Adjust seasoning with salt and pepper to taste.
a. Wash and thoroughly dry the kale.
b. Remove the tough stems and chop the kale leaves into bite-sized pieces.
c. Place the chopped kale in a large salad bowl.
a. Peel and grate the carrots.
b. Core and chop the apple into small cubes.
c. Add the grated carrots, chopped apple, and pumpkin seeds to the bowl with the kale.
a. Pour the avocado dressing over the kale mixture.
b. Using clean hands, massage the dressing into the kale for 2-3 minutes. This will help to soften the kale and enable the flavors to meld together.
a. Once the kale is tender and well-coated with dressing, your salad is ready to serve.
b. Optionally, sprinkle a few extra pumpkin seeds on top for added crunch.
Tips:
- Start by massaging the kale with a bit of lemon juice and salt to make it more tender and enhance the flavors.
- Opt for ripe avocados for a creamier dressing which blends smoothly.
- For added texture and flavor, lightly toast the pumpkin seeds before adding them to the salad.
- Feel free to add a variety of nuts or seeds, such as sunflower seeds or walnuts, for extra crunch.
- If you prefer a sweeter taste, use honeycrisp or Fuji apples in the salad.
There you have it—a delightful, nutrient-rich Creamy and Colorful Raw Kale Salad that's easy to prep and packed with flavor. Whether you’re enjoying it as a main dish or a side, this salad is sure to refresh your palate and energize your day. Bon appétit!
| Nutrition Facts | |
|---|---|
| Serving Size | 350 grams |
| Energy | |
| Calories 350kcal | 14% |
| Protein | |
| Protein 11g | 7% |
| Carbohydrates | |
| Carbohydrates 27g | 8% |
| Fiber 16g | 40% |
| Sugar 9g | 9% |
| Fat | |
| Fat 24g | 29% |
| Saturated 3.77g | 13% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 600ug | 67% |
| Choline 30mg | 6% |
| Vitamin B1 0.26mg | 22% |
| Vitamin B2 0.65mg | 50% |
| Vitamin B3 4.41mg | 28% |
| Vitamin B6 0.55mg | 32% |
| Vitamin B9 180ug | 46% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 150mg | 162% |
| Vitamin E 3.36mg | 22% |
| Vitamin K 550ug | 458% |
| Minerals | |
| Calcium, Ca 380mg | 29% |
| Copper, Cu 0.50mg | 0% |
| Iron, Fe 4.17mg | 38% |
| Magnesium, Mg 170mg | 40% |
| Phosphorus, P 330mg | 27% |
| Potassium, K 1250mg | 37% |
| Selenium, Se 3.24ug | 6% |
| Sodium, Na 140mg | 10% |
| Zinc, Zn 2.51mg | 23% |
| Water | |
| Water 280g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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