Lemon and avocado kale salad
Tasty and nutritious Lemon and Avocado Kale Salad! Featuring fresh kale, creamy avocado, crunchy pine nuts, and a zesty lemon dressing, this easy-to-make dish is perfect for a healthy lunch or dinner. Ready in minutes and packed with flavor and nutrients, it's a must-try for your next meal.
- 16 Apr 2024
- Cook time 0 min
- Prep time 5 min
- 4 Servings
- 6 Ingredients
Brighten your day with this zesty and creamy Lemon and Avocado Kale Salad! This nutritious and refreshing meal is packed with hearty kale, creamy avocado, and crunchy pine nuts, all brought together with a tangy lemon dressing. It's perfect as a side dish or can even be a stand-alone meal.
Ingredients:
Instructions:
- Wash and dry the kale thoroughly.
- Remove the stems and chop the kale leaves into bite-sized pieces.
- Place the chopped kale in a large salad bowl.
- Add the lemon juice, olive oil, and salt to the kale.
- Using your hands, massage the kale for 2-3 minutes until the leaves become tender and slightly wilted. This process helps to soften the kale and enhance its flavor.
- Cut the avocado in half, remove the pit, and dice the flesh into bite-sized pieces.
- Add the diced avocado to the bowl with the kale.
- In a small skillet over medium heat, toast the pine nuts until they are golden brown and fragrant, which should take about 3-5 minutes. Stir frequently to prevent burning.
- Remove from heat and let them cool for a minute.
- Add the toasted pine nuts to the kale and avocado mixture.
- Toss everything together gently to combine.
- Transfer the salad to serving plates or bowls.
- Optionally, garnish with additional lemon juice, olive oil, or a sprinkle of salt to taste.
Tips:
- 1: Massaging the kale: Kale can be tough and fibrous, so it helps to massage it with a bit of olive oil and lemon juice until it becomes tender. This also enhances the absorption of the dressing.
- 2: Ripe avocados: Make sure to use ripe avocados for the best creamy texture. If your avocado is too firm, it won't blend well with the other ingredients.
- 3: Toasting pine nuts: For an extra layer of flavor, lightly toast the pine nuts in a dry skillet over medium heat until they turn golden brown. Be sure to keep an eye on them as they can burn quickly.
- 4: Adjust seasoning: Always taste test your salad before serving and adjust the salt and lemon juice to your preference.
This Lemon and Avocado Kale Salad is a delightful fusion of textures and flavors that is both nutritious and satisfying. It's simple to prepare yet impressive enough for any occasion. Enjoy this vibrant and healthy dish and don’t forget to experiment with additional toppings like grilled chicken or chickpeas for added protein.
| Nutrition Facts | |
|---|---|
| Serving Size | 130 grams |
| Energy | |
| Calories 170kcal | 7% |
| Protein | |
| Protein 4.12g | 3% |
| Carbohydrates | |
| Carbohydrates 9g | 2% |
| Fiber 6g | 17% |
| Sugar 1.26g | 1% |
| Fat | |
| Fat 18g | 21% |
| Saturated 2.07g | 7% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 170ug | 18% |
| Choline 12mg | 2% |
| Vitamin B1 0.14mg | 12% |
| Vitamin B2 0.32mg | 24% |
| Vitamin B3 2.03mg | 13% |
| Vitamin B6 0.24mg | 14% |
| Vitamin B9 90ug | 21% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 70mg | 77% |
| Vitamin E 2.27mg | 15% |
| Vitamin K 280ug | 230% |
| Minerals | |
| Calcium, Ca 180mg | 14% |
| Copper, Cu 0.24mg | 0% |
| Iron, Fe 1.82mg | 17% |
| Magnesium, Mg 60mg | 14% |
| Phosphorus, P 110mg | 9% |
| Potassium, K 530mg | 16% |
| Selenium, Se 0.87ug | 2% |
| Sodium, Na 180mg | 12% |
| Zinc, Zn 1.13mg | 10% |
| Water | |
| Water 100g | - |
| * 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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