Healthy / Salad
Massaged Kale and Avocado Salad
A nutrient-dense salad where raw kale is transformed by massaging it with olive oil and lemon, paired with creamy avocado and crunchy walnuts.
Watch it madeThe Whole Food Plant Based Cooking Show · 6:03
Ingredients
- Kale1 bunch
- Avocado1 ripe
- Lemon1/2 fruit
- Olive Oil2 tbsp
- Walnuts1/4 cup
- Dried Cranberries1/4 cup
Method
- Remove kale leaves from the tough stems and chop the leaves into bite-sized pieces.
- Place kale in a large bowl, drizzle with olive oil and lemon juice, and massage with your hands for 3 minutes until the leaves darken and soften.
- Dice the avocado and toast the walnuts in a dry pan for a few minutes until fragrant.
- Toss the softened kale with the avocado, walnuts, and dried cranberries. Season with salt and pepper.
Common questions
Can I substitute the kale with another green?
Yes. Lacinato kale works best, but curly kale is fine. For a milder salad, use baby kale, spinach, or chopped romaine. If using spinach or romaine, skip the massage step and toss gently just before serving.
How long does the kale need to be massaged?
About 3 minutes is usually enough. The leaves should darken, soften, and shrink a bit. If the kale still feels tough, massage for another minute or two, especially if the leaves are very thick or curly.
What are the most common mistakes with this salad?
Using too much dressing, under-massaging the kale, and adding avocado too early are the main mistakes. Also, don’t skip removing the tough stems. Toast the walnuts only until fragrant so they don’t turn bitter.
How far ahead can I make this salad and how should I store it?
You can prep the kale, toasted walnuts, and cranberries a day ahead. Store them separately in the fridge. Once dressed, the salad is best within a few hours; add avocado right before serving to keep it fresh.
What’s the best way to serve this salad?
Serve it chilled or at room temperature as a side with grilled chicken, salmon, or roasted vegetables. It also works as a light lunch. Finish with extra lemon, flaky salt, or a few more toasted walnuts if desired.