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Healthy & Easy Raw Kale Salad Recipe

A vibrant and nutritious raw kale salad featuring massaged kale, creamy avocado, crunchy chickpeas, and a tangy lemon dressing.
Print Recipe
Prep Time 15 minutes
Total Time 15 minutes
Servings: 4 servings
Course: Salad
Cuisine: Healthy
Calories: 250
Ingredients Equipment Method Notes

Ingredients
  

Salad Ingredients
  • 1 bunch curly kale stems removed, about 8 cups
  • 1 cup cherry tomatoes halved
  • 1 avocado diced
  • 1/2 cup cooked chickpeas
  • 1/4 cup sunflower seeds
  • 1/4 cup crumbled feta cheese optional
Dressing Ingredients
  • 3 tbsp extra-virgin olive oil
  • 2 tbsp fresh lemon juice
  • 1 tbsp honey
  • 1 tsp Dijon mustard
  • 1 clove garlic minced
  • 1/4 tsp salt
  • 1/4 tsp black pepper

Equipment

  • Large mixing bowl
  • Small bowl
  • Kitchen towel
  • Tongs

Method
 

Instructions
  1. Wash kale leaves thoroughly and pat dry. Strip leaves from the tough stems.
  2. Stack leaves and slice into 1/4-inch ribbons.
  3. Place kale in a bowl with a pinch of salt and massage with hands for 2-3 minutes until soft and dark.
  4. Whisk olive oil, lemon juice, honey, mustard, garlic, salt, and pepper in a small bowl.
  5. Pour dressing over kale and toss well to coat.
  6. Add tomatoes, avocado, chickpeas, and sunflower seeds; toss gently.
  7. Top with optional feta cheese.
  8. Taste and adjust seasoning, then let sit for 5 minutes before serving.

Notes

Massage the kale well to break down tough fibers. Store undressed salad in the fridge for up to 3 days. Dressed salad is best consumed within 1 day.