Kale avocado salad Massaged kale and avocado in bowl

Massaged Kale & Avocado Salad Recipe

by Analiese Trimber

Outline of two people

2 servings


10 Minutes



  • Cutting board
  • Bowl



  • 1 bunch Kale
  • 1 tbsp Olive oil
  • ¼ tsp Salt
  • ¼ tsp Pepper
  • 1 Avocado
  • 2 medium Carrots
  • ½ Cucumber
  • ¼ tsp Lemon juice
  • 2 tbsp Roasted & salted sunflower seeds


  • 1
    Remove ribs from kale and chop into small pieces.
    Transfer to a large bowl.
  • 2
    Add olive oil, salt, and pepper to kale. Massage for 5 minutes, until kale is softened.
  • 3
    Dice carrots, cucumber, and avocado.
  • 4
    Add carrots, cucumber, avocado, and lemon juice to kale. Mix.
    Add sunflower seeds and mix again. Serve.

A Salad That’s Exciting To Eat

For the longest time, broccoli was one of the most misunderstood vegetables, but I think that place has been taken by kale. The leafy green experienced a renaissance of sorts a few years back, triggering “Kale Mania.” But with that came a bunch of different applications, many of which were kind of subpar because there is a delicate technique to making kale taste good. The secret is massaging it.

It might sound silly to sit and massage a vegetable for 5 minutes, but I’m telling you this is the key to making a velvety smooth kale salad. Add carrot, cucumber, avocado and some sunflower seeds for crunch and you have a healthy and nourishing, great-tasting kale salad. Enjoy as a main dish with protein of choice or as a side salad!

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