Kale, avocado and almond salad

Written by Catherine Saxelby on Wednesday, 08 January 2014.
Tagged: easy, healthy recipes, high fibre, kale, light meal, meatless, salad, vegetarian

  • Ready In: 15 minutes
  • Prep Time: 15 minutes
  • Cooking Time: Nil
  • Serves: 6-8
Kale, avocado and almond salad

 

This is a strong gutsy salad which does double duty as a side salad to steak or a roast but can work as a filling meatless main meal salad as well. There are now so many recipes for kale that I had to add my own contribution! Just keep in mind that the kale has to be really fresh-fresh.

Ingredients

  • For the salad:
  • 500 g fresh kale (approx 2 large bunches), washed and chopped finely
  • 1 avocado, cubed
  • ½ cup (80 g) toasted almonds or use hazelnuts, walnuts or pine nuts
  • ½ cup cranberries or raisins
  • ¼ cup soft feta or goat’s cheese, crumbled
  • Garlic lemon dressing:
  • 1 clove garlic, crushed
  • 3 tablespoons extra-virgin olive oil
  • Zest and juice of 1 lemon
  • 1 teaspoon Dijon mustard
  • Freshly-ground pepper

Nutrition per serve

Per serve of 6 servings: 1380 Kilojoules (330 Calories), 28 g fat (including 5 g saturated fat), 7 g protein, 11 g carbohydrate (including 11 g sugars), 5 g fibre, 150 mg sodium. Read our nutrition rating system.

Directions

Prepare kale leaves and place in a large mixing bowl.

Pour the combined dressing over the washed, chopped kale and massage for a few minutes to allow the flavours to be soaked up and for the leaves to be softened. Arrange on the base of a large serving bowl or platter.

Top with avocado cubes, then sprinkle over almonds, berries and crumbled cheese

To make dressing:
In a jar combine dressing ingredients and shake until combined. Massage well into the kale.

Variations

Variations to make this salad into a light meal - add one of these and toss well before serving:

    • 1/2 cup cooked quinoa
    • 1 cup cubes of pumpkin or sweet potato, roasted
    • 1/2 cup shaved parmesan or crumbled goat cheese

Recipe developed by dietitian Airlie Lacy.

 

Download my Fact Sheet on  pdf A salad a day keeps kilos away (1023 KB) .

You may also be interested in...