Description

This refreshing Massaged Kale Salad is a vibrant, nutrient-packed dish featuring finely chopped kale, grated carrot and zucchini, and a zesty dressing made with olive oil, fresh lemon and lime juices, and ginger. Massaging the kale softens its texture, making it tender and flavorful, while the addition of avocado, red onion, red bell pepper, and toasted sunflower seeds adds creaminess, crunch, and color for a perfectly balanced, healthy salad.

Ingredients

Scale

Vegetables

1 bunch kale (finely chopped, about 5 cups)
1 carrot (grated)
1 medium zucchini (grated)
¼ cup red onion (finely diced)
½ red bell pepper (finely diced)
1 avocado (large, pitted, peeled and finely diced)

Dressing

3 Tbsp. olive oil
1 tsp. salt (to taste)
1 tsp. ginger paste (or grated ginger)
1 Tbsp. lemon juice (fresh)
2 Tbsp. lime juice (fresh)

Toppings

¼ cup sunflower seeds (toasted)

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Instructions

Prepare the kale: Remove stalks from the kale and discard them. Use the disc tool of a food processor to finely chop the kale and transfer to a large bowl. Alternatively, you can finely chop the kale with a knife for a more rustic texture.
Grate the vegetables: Using the grater tool on the food processor, grate the zucchini and carrots. Add these grated vegetables to the bowl with the chopped kale and mix gently to combine.
Make and massage in the dressing: In a small bowl, whisk together olive oil, salt, ginger paste, lime juice, and lemon juice until well combined. Pour this dressing over the kale and vegetables in the large bowl. Gently massage the dressing into the vegetables by squeezing and rubbing the kale with your hands for several minutes. This softens the kale’s fibrous texture. Let the salad sit for 10-15 minutes to allow flavors to meld.
Add toppings: After the kale has softened, add the diced avocado, finely diced red onion, red bell pepper, and toasted sunflower seeds to the salad. Toss everything gently to combine evenly.
Serve: Serve the salad immediately for the freshest texture and flavor. Enjoy this vibrant, healthy salad as a side dish or light meal.

Notes

Massaging the kale is essential to tenderize its texture and mellow its natural bitterness.
Use fresh lemon and lime juice for the best bright flavor in the dressing.
To toast sunflower seeds, dry roast them in a skillet over medium heat for 3-5 minutes until fragrant, stirring often to avoid burning.
Feel free to customize by adding nuts, seeds, or your favorite herbs for extra flavor and texture.
This salad is best enjoyed fresh but can be refrigerated for up to 1 day; kale will continue to soften but toppings like avocado may discolor.