This vibrant kale salad combines tender, nutrient-packed greens with fresh fruits, creamy avocado, crunchy nuts, and protein-rich chickpeas, all tossed in a zesty lemon dressing.
High in fiber, plant-based protein, and heart-healthy fats, it’s naturally low in saturated fat.
Quick, versatile, and satisfying, this salad is perfect for everyday lunches, light dinners, or easy meal prep.
Colorful Kale Salad
Equipment
- 1 Large salad bowl
- 1 small jar with lid or small bowl (for dressing)
- 1 knife
- 1 cutting board
- 1 salad spinner (or clean towel for drying kale)
Ingredients
- 2 bunches dinosaur kale stems removed, chopped (≈9 cups)
- 1 15 oz can chickpeas, drained and rinsed
- 1 large avocado chopped
- 1 cup fresh blueberries
- ¼ cup red onion finely diced
- 2 tbsp hemp seeds
- ¼ cup walnuts chopped
Lemon Dressing:
- 2 tbsp olive oil
- ⅓ cup fresh lemon juice
- 2 tsp Dijon mustard
- 2 tbsp agave syrup
- ¼ tsp salt
Instructions
- Prepare the Kale: Start by thoroughly washing the kale to remove any dirt or grit. Lay the leaves flat on a cutting board and carefully remove the tough stems. You can do this with a knife by slicing along both sides of the stem or simply tear them away with your hands. Once stemmed, finely chop the kale into bite-sized pieces, roughly the size you’d like for the salad. Place the chopped kale into a salad spinner and spin until completely dry. Drying the leaves is important—it helps the dressing cling to the kale rather than sit at the bottom of the bowl. If you don’t have a salad spinner, gently pat the leaves dry with a clean kitchen towel.
- Make the Lemon Dressing: In a small jar with a secure lid, combine 2 tablespoons of olive oil, 1/3 cup fresh lemon juice, 2 teaspoons Dijon mustard, 2 tablespoons of agave syrup, and 1/4 teaspoon salt. Once all ingredients are added, put the lid on tightly and shake vigorously for 20–30 seconds until the dressing is smooth and fully emulsified. If you prefer, you can also whisk the ingredients together in a small bowl until they form a creamy, bright dressing. Taste and adjust seasoning as desired; a little extra lemon juice can brighten it further, and a pinch more salt can enhance the flavors.
- Massage the Kale: Transfer the prepared kale into a large mixing bowl. Pour the freshly made lemon dressing over the kale. Using clean hands or salad tongs, gently massage the dressing into the kale leaves. Work the dressing into the greens for about 2–3 minutes, pressing and squeezing the leaves lightly. You will notice the kale darken in color and soften slightly, reducing its volume by roughly half. Massaging the kale is key—it breaks down the fibrous texture, making the salad more tender and easier to enjoy.
- Prepare the Toppings: While the kale is massaging, prepare the remaining salad ingredients. Drain and rinse the chickpeas thoroughly to remove excess sodium from the can. Chop the avocado into medium-sized cubes, being careful not to mash it. Finely dice the red onion and chop the walnuts into smaller pieces if needed. Measure out the blueberries and hemp seeds, keeping each ingredient separate until ready to add. This preparation ensures everything is fresh, evenly distributed, and visually appealing.
- Assemble the Salad: Once the kale is tender and dressed, add the chickpeas, chopped avocado, blueberries, diced red onion, hemp seeds, and walnuts to the bowl. Gently toss the ingredients together, folding from the bottom to the top, so the toppings are evenly mixed without crushing the avocado. Take care to maintain the textures—soft avocado, firm chickpeas, and crunchy walnuts—so each bite is balanced and satisfying.
- Serve Immediately or Store: This salad is best enjoyed immediately while the avocado is fresh and vibrant. If you plan to store leftovers, keep the avocado separate and add it right before serving to prevent browning. Cover the salad tightly with plastic wrap or transfer to an airtight container and refrigerate for up to 3 days. The flavors will continue to meld over time, making it an excellent make-ahead option for meal prep. When serving from the fridge, give it a gentle toss to redistribute the dressing.
Notes
- Use fresh, firm kale for the best texture—dinosaur or curly kale works beautifully.
- Massaging the kale is essential to soften it and enhance flavor absorption; don’t skip this step.
- To prevent avocado browning, add it just before serving or lightly toss it with lemon juice.
- Feel free to mix and match toppings—berries, nuts, seeds, or beans can all add exciting flavor and texture.
- This salad can be easily doubled for gatherings or meal prep without compromising quality.
Chef’s Secrets: Unlocking Perfect Flavor
The magic of this kale salad lies in its dressing and the massage technique.
Massaging the greens with lemon dressing not only softens the tough kale but also infuses it with tangy, bright flavor.
For extra depth, try lightly toasting the walnuts before adding them—they’ll become crunchier and release a nutty aroma.
Using ripe, creamy avocado balances the zesty dressing while fresh blueberries add a burst of sweetness, making each bite vibrant and satisfying.
Serving Suggestions: Perfect Pairings Every Time
This salad shines as a light lunch or a side dish alongside roasted or grilled vegetables, chicken, or fish.
For a heartier meal, serve it with a grain such as quinoa, farro, or brown rice.
It pairs beautifully with simple vinaigrettes, citrusy dressings, or even a drizzle of tahini for a twist.
For entertaining, present it in a large bowl topped with extra nuts and seeds for a visually striking and appetizing spread.
Storage Tips: Keep Salad Fresh Longer
Store the salad in an airtight container in the refrigerator for up to three days.
Keep the avocado separate until serving to maintain its vibrant green color.
If the salad sits for a day, give it a gentle toss to redistribute the dressing and refresh the flavors.
For added convenience in meal prep, portion the salad and toppings into individual containers, adding avocado at the last minute for freshness.
Frequently Asked Questions
1. Can I use regular kale instead of dinosaur kale?
Absolutely! Curly or lacinato kale can be substituted without affecting taste. The key is to massage the leaves well to ensure tenderness.
2. How can I prevent the avocado from browning?
Add the avocado just before serving, or toss it in a small amount of lemon juice to slow oxidation.
3. Can I make the salad ahead of time?
Yes! The kale and dressing can be combined a day in advance. Keep toppings like avocado separate until serving for best results.
4. Are there alternatives to walnuts?
Definitely. Pecans, almonds, or pumpkin seeds work well. Toasting them lightly enhances their crunch and flavor.
5. Is this salad suitable for meal prep?
Yes. Store the dressed kale separately from delicate toppings like avocado or berries. Assemble portions before eating to maintain freshness and texture.
