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Home » 10 Minute Salads

Kale Avocado Salad - superfood magic

Made by Anastasia Papapetros - Serves 6 Filed Under: 10 Minute Salads, Low Carb, Salad Index, Summer Salads, Winter Salads

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A Kale Avocado Salad that combines three incredible superfoods - yes, please! This salad is a nutritional powerhouse and travels well, which makes it ideal for weekday lunches or for entertaining crowds. 

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Kale avocado salad in a white bowl with dusty pink napkin on the side.

OUR Kale Avocado Salad is the perfect healthy dish to bring to your next potluck or picnic! Kale is a nutrient-rich leafy green that is packed with vitamins A, C, and K. Avocados are a good source of healthy fats and fibre. Red cabbage is a cruciferous vegetable that is high in antioxidants. Together, these ingredients make a delicious and healthy salad that is sure to be a hit!

Table of contents

  • What is a superfood?
  • Nutritional Highlights 
  • Let’s Talk Ingredients and Substitutions 
  • You will need:
  • How to Make It
  • Serving Ideas
  • Can I make it Ahead and Meal Prep?
  • What about the leftovers?
  • You May Also Like
  • Recipe Card

What is a superfood?

A superfood is a food that delivers huge nutritional benefits for a small number of calories; they are loaded with vitamins, minerals and antioxidants. 

Superfoods are known for improving energy levels and heart health, promoting weight loss and reducing the effects of ageing. As many superfoods are rich in antioxidants, they also may prevent cancer, and their healthy fats may reduce the risk of heart disease. But it is essential that they are incorporated into a well-balanced diet. 

The list of superfoods varies greatly, but some popular candidates are - Leafy greens, Berries, Green tea, Eggs, Legumes, Nuts and seeds, Kefir and yoghurt, especially Greek, Garlic & Ginger, Olive oil, Turmeric, Salmon and Avocado.

Nutritional Highlights 

  • Kale is a leafy green bursting with antioxidants and packed with vitamins A, E, K, and B, especially folate. It contains more calcium than a glass of milk and more vitamin C than most leafy greens as well as a good amount of protein and iron and is high in fibre. Some research shows that it may also impede cancer cell growth. 
  • Avocados are famous for healthy fats and are considered a superfood as they enable the body to absorb more fat-soluble nutrients from other foods. They contain a whopping amount of vitamins and minerals (almost 20) which include vitamin C, vitamin E, potassium and folic acid. High in fibre and monounsaturated fats.
  • Red Cabbage has ten times the nutritional benefits of white cabbage. It is the anthocyanins in red cabbage that gives it its beautiful crimson-magenta colour. They also act as dietary antioxidants that improve eye, teeth, bone and immune health. Red cabbage aids in digestion and has anti-inflammatory properties, and contains cancer-fighting flavonoids.

Let’s Talk Ingredients and Substitutions 

  • Kale is used as the base in this salad which can be replaced by any sturdy leafy greens such as silverbeet, chard, spinach, romaine/cos or iceberg lettuce.
  • Red cabbage is an added vegetable used for its bright crimson colour; you can always just use white cabbage or grated carrots instead.
  • Avocado for its creamy deliciousness, and to boost the satiety in this salad, you can use nut butter such as almond instead for creaminess.
  • Slivered almonds for a delightful crunch to also boost the satiety of this salad.
  • Creamy Cajun dressing for creaminess and a spicy hit, a store-bought ranch or Caesar dressing, or a simple lemon-olive oil dressing would also work well in this salad.

You will need:

INGREDIENTS NEEDED FOR KALE AVOCADO SALAD

How to Make It

Step 1 - Make the Dressing.

Add everything to a small food processor, season and then blitz together until everything is well combined.

Taste and adjust seasonings according to your taste.

ADDING CAJUN DRESSING INGREDIENTS TO BLENDER
ADD DRESSING INGREDIENTS TO BLENDER
BLITZING CAJUN DRESSING TO COMBINE
BLITZ TO COMBINE

Step 2 - Prepare the Kale

Wash your kale under cold running water, either rip the leafy parts of the kale from the ribs or cut them off with a knife, and then discard the ribs. Finely shred your kale leaves.

Place your kale leaves in a large mixing bowl, add some salt and your dressing and gently rub the leaves together for approximately 3-5 minutes to soften your kale for a more palatable salad.

Don’t overdo it, as you don’t want your kale to turn to mush.

WASHING KALE UNDER COLD RUNNING WATER
WASH YOUR KALE
STRIPPING KALE STEMS BY HAND
STRIP YOUR KALE
SHREDDING KALE WITH A SHARP KNIFE
SHRED YOUR KALE
SHREDDED KALE IN MIXING BOWL
ADD SHREDDED KALE TO BOWL
DRESSING POURED OVER SHREDDED KALE IN BOWL
POUR OVER DRESSING
HAND MASSAGING KALE WITH DRESSING
MASSAGE TIL SOFT

Step 3 - Prepare the Remaining Ingredients.

Wash your cabbage well, remove the outer damaged leaves, cut it in half and remove the core. Shred finely using a mandoline / v-slicer or your food processor with the slicing attachment or with a very sharp chef’s knife. 

Wash, peel, remove the pit and dice the avocado.

Red cabbage being shredded with a mandoline slicer on a wooden board.
THINLY SHRED YOUR CABBAGE
CUTTING AVOCADO INTO CHUNKS
DICE AVOCADO

Step 4 - Assemble the Salad.

Add all the remaining ingredients to the bowl with the kale, season with sea salt and cracked black pepper.

Toss well to combine, taste and adjust seasonings according to your liking. Arrange in a salad bowl, garnish with a sprinkle of cajun spice and serve.

KALE AVOCADO SALAD INGREDIENTS IN MIXING BOWL
ADD INGREDIENTS TO BOWL
MIXING KALE AVOCADO SALAD TO COMBINE
MIX WELL TO COMBINE

Serving Ideas

This is a versatile salad that is perfect for barbecues, potlucks, family dinners or parties. It pairs beautifully with anything and everything from grilled meats, roasts, stews or tagines.

Try it with a Greek Style Beef and Tomato Stew or with some Cajun Chicken.

Can I make it Ahead and Meal Prep?

  • The dressing can be made 4-5 days in advance and kept in a sealed container in your fridge.
  • You can make up the salad the day before and keep it covered in your fridge. Just add the diced avocado and the dressing before serving (up to 1-2 hours).
  • This is a great salad to make for weekday lunches, portion it into individual containers and leave out the avocado to add either the night before or on the day.

What about the leftovers?

This salad is still good to eat the following day or great to add as a filling to sandwiches or wraps.

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Kale avocado salad in a white bowl with dusty pink napkin on the side.

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KALE & BROCCOLI SALAD

Recipe Card

Kale avocado salad in a white bowl with dusty pink napkin on the side.

Kale Avocado Salad - superfood magic

A kale avocado salad that combines two incredible superfoods – yes, please! This salad is a nutritional powerhouse, travels well which makes it ideal for weekday lunches or for entertaining. 
Print Recipe Pin Recipe Rate this Recipe
Prep Time: 15 minutes
Cook Time: 0 minutes
Total Time: 15 minutes
* Times are an estimate and will depend on your skill level
Course: Salad
Cuisine: American, Australian
Keyword: Easy, keto, low carb
Servings: 6 as a side
Calories: 228kcal
Author: Anastasia Papapetros
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Equipment
  • Small Food Processor or High-Speed / Bullet Blender
Ingredients
For the salad
  • 4 cups kale, shredded (aproximately ½ bunch)
  • 3 cups red cabbage, shredded
  • 1 large avocado
  • ½ cup slivered almonds
For the dressing
  • ¼ cup sour cream
  • ¼ cup mayo
  • ¼ cup lemon or lime juice
  • 2 tbsps parsley, chopped
  • 1-2 teaspoon Cajun spice
  • 1 clove garlic, minced
  • Sea salt and cracked black pepper
Metric - Imperial
Instructions
  • Add the dressing ingredients to a small food processor, season and then blitz together until everything is well combined.
  • Taste and adjust seasonings according to your taste.
  • Wash your kale under cold running water, either rip the leafy parts of the kale from the ribs or cut them off with a knife then discard the ribs. Finely shred your kale leaves.
  • Place your kale leaves in a large mixing bowl, add some salt and your dressing and gently rub the leaves together for approximately 3-5 minutes to soften your kale for a more palatable salad. Don’t overdo it as you don’t want your kale to turn to mush.
  • Wash your cabbage well, remove the outer damaged leaves, cut it in half and remove the core. Shred finely using a mandoline / v-slicer, or your food processor with the slicing attachment or with a very sharp chef’s knife.
  • Wash, peel, remove the pit and dice the avocado.
  • Add all the remaining ingredients to the bowl with the kale, season with sea salt and cracked black pepper. Toss well to combine, taste and adjust seasonings according to your liking. Arrange in a salad bowl, garnish with a sprinkle of cajun spice and serve.

Video

Nutrition information is calculated using an ingredient database and should be considered an estimate.
Calories: 228kcal | Carbohydrates: 14g | Protein: 6g | Fat: 19g | Saturated Fat: 3g | Cholesterol: 9mg | Sodium: 100mg | Potassium: 600mg | Fiber: 5g | Sugar: 3g | Vitamin A: 5508IU | Vitamin C: 88mg | Calcium: 127mg | Iron: 2mg
Tried this recipe?Mention @salads_with_anastasia or tag #salads_with_anastasia!
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About Anastasia Papapetros

Anastasia has been passionate about cooking since she was eight years old, and hasn't left the kitchen since! With over a decade of experience running her own coffee shop and catering business, Anastasia has developed a true love for salads - especially for family get-togethers and friends' functions. She's the go-to for bringing the perfect salad to any occasion!

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