Lemon and avocado kale salad
This vibrant Lemon and Avocado Kale Salad combines tender kale, creamy avocado, and toasted pine nuts, all coated in a zesty lemon dressing. It's a nutritious and refreshing dish, suitable as a side or a light meal.
Cook time 0 min
Prep time 5 min
Ingredients:
4 cups kale3 tsp lemon juice
1 tbsp olive oil
1/4 tsp salt
1 avocado
1/4 cup pine nuts
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.
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 slice it.
- Add the sliced 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.
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.
Lemon and avocado kale salad FAQ:
The salad is best enjoyed fresh, but you can store it in an airtight container in the refrigerator for up to 1 day. The avocado may brown and the kale could wilt if stored longer.
Yes, you can substitute pine nuts with walnuts, almonds, or sunflower seeds based on your preference. Each will add a different flavor and texture to the salad.
Lacinato kale (also known as dinosaur kale) or curly kale works best for this salad. Both types provide a sturdy texture that holds up well to massaging.
The kale should be tender to the touch and slightly wilted after massaging for 2-3 minutes. It will change color to a deeper green and have a softer texture.
Absolutely! You can add vegetables like cucumbers, cherry tomatoes, or bell peppers for extra crunch and flavor. Just ensure you adjust the dressing quantities if needed.
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.
Nutrition per serving
4 ServingsCalories 170kcal
Protein 4.12g
Carbohydrates 9g
Fiber 6g
Sugar 1.26g
Fat 18g
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