Healthy Kale Salad Recipe
Here's a fresh and nutrient-packed Healthy Kale Salad recipe-flavorful, satisfying, and perfect as a light meal or a side dish.
---------------------------------------------------------------------------------------------------------------
Ingredients:
For the Salad:
1 bunch kale (about 6-8 cups), stems removed and leaves chopped
1 tablespoon olive oil (for massaging kale)
1 cup cherry tomatoes, halved
½ cup shredded carrots
½ cucumber, diced
¼ red onion, thinly sliced
1 avocado, diced
¼ cup toasted sunflower seeds or almonds
¼ cup dried cranberries or raisins (optional)
¼ cup crumbled feta or goat cheese (optional)
For the Dressing:
3 tablespoons extra virgin olive oil
1½ tablespoons lemon juice or apple cider vinegar
1 teaspoon honey or maple syrup
1 teaspoon Dijon mustard (optional)
Salt and pepper, to taste
---------------------------------------------------------------------------------------------------------------
Instructions:
Prepare the Kale:
Place chopped kale in a large bowl.
Drizzle with 1 tablespoon olive oil and a pinch of salt.
Massage the kale with your hands for 1-2 minutes until it softens and turns darker green.
Make the Dressing:
In a small bowl or jar, whisk together olive oil, lemon juice, honey, mustard, salt, and pepper.
Assemble the Salad:
Add tomatoes, carrots, cucumber, onion, avocado, seeds, and dried fruit to the kale.
Pour the dressing over the salad and toss well to combine.
Top and Serve:
Sprinkle with cheese if using.
Serve immediately or let sit for 10-15 minutes to absorb flavors.
---------------------------------------------------------------------------------------------------------------
Tips:
Massage kale to improve texture and flavor.
Keeps well in the fridge for up to 2 days-great for meal prep!
Add chickpeas or grilled chicken for extra protein.