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Salads with Anastasia

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Kale Avocado Salad – superfood magic

10 Minute Salads· All Salads· Leaf Salads· Low Carb· Summer Salads· Winter Salads

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Low Carb

A kale avocado salad that combines 3 incredible superfoods – yes, please! This salad is a nutritional powerhouse, travels well which makes it ideal for weekday lunches or for entertaining crowds. 


KALE AVOCADO SALAD IN A WHITE BOWL WITH DUSTY PINK NAPKIN ON THE SIDE

What is a superfood?

A superfood is a food that delivers huge nutritional benefits for a small amount 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.

Serving Ideas

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

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

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 area famous for healthy fats and 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 has anti-inflammatory properties and containers 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 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 a nut butter such as almond instead for creaminess.
  • Slivered almonds for 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

1MAKE 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

2PREPARE 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 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

3PREP 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.

  • C-SLICING-RED-CABBAGE-WITH-V-SLICER
    THINLY SHRED YOUR CABBAGE
  • CUTTING AVOCADO INTO CHUNKS
    DICE AVOCADO

4ASSEMBLE 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 you 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

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.

Some more kale recipes to try:

  • CHOPPED KALE SALAD IN LANDSCAPE
    CHOPPED KALE SALAD
  • KALE AND BROCCOLI SALAD LANDSCAPE AERIAL VIEW
    KALE AND BROCCOLI
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
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 tsp 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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CLOSE UP OF KALE AVOCADO SALAD WITH TEXT OVERLAY
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About Anastasia

Anastasia is a home cook introduced to cooking at a young age (8 years old) and hasn’t gotten out of the kitchen since! She had her own coffee shop and ran her own catering business for over a decade. Her love of salads developed as she was always the one responsible for making the salads for family get-togethers and friends functions.

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