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    Home » Recipes » Salad

    Marinated Kale Salad

    Feb 12, 2016 by Kaitlin

    An easy Marinated Kale Salad recipe with avocado, tomato, and a flavorful dressing. This is the salad that makes us crave kale! (Vegan, gluten-free, oil-free.)

    Marinated kale salad with avocado, tomato, onion

    Are you ready to crave kale? I know how that sounds and you probably have your doubts. But take one bite of this marinated salad and I think you might believe.

    We've been making it about twice a week lately, and I'm happy to have a kale recipe we absolutely love.

    Especially since kale is such a nutrient-dense food with many claimed health benefits including anti-inflammatory compounds, antioxidants, and cancer-fighting phytonutrients.

    Let's get to it!

    Fresh ingredients laid out on a white table

    Ingredients for Marinated Kale Salad

    For this recipe, you will toss together in a large bowl:

    • Large bunch of fresh kale: Most often I use curly kale, but lacinato kale works great too.
    • Grape tomatoes or cherry tomatoes: I use these because they are so sweet and flavorful. But you can substitute with roma tomatoes or other garden tomatoes if desired.
    • Red onion: Or you can use green onion (scallions) for a milder flavor.
    • Avocado
    • Sunflower seeds
    • Fresh lemon juice: You will need about one lemon for this recipe. (You could also include a little lemon zest to taste.)
    • Tamari: Or substitute soy sauce, but I use tamari for gluten-free. Coconut aminos could also work. Be sure to use low sodium if desired.
    Marinated kale salad with avocado and tomato on a plate

    Customizing

    Change it up with your own favorite additions and toppings! A few ideas include:

    Garlic: Add one fresh minced garlic clove if you like the flavor.

    Chickpeas: Add garbanzo beans for extra plant-based protein and fiber if desired.

    Olive oil: I keep the salad dressing oil-free, but feel free to toss in a teaspoon or tablespoon of good quality olive oil after you massage the kale.

    Other possible additions: Dijon mustard, black pepper, sesame seeds, vegan parmesan cheese, grains like quinoa, or even almonds for crunch.

    Storing

    This salad is best enjoyed within a day.

    Store any leftovers in an airtight container in the fridge. It will continue to marinate and soften, so I try to enjoy it the same day.

    Vegan marinated kale salad with tomatoes on a plate

    For more inspiration, also browse all salad recipes or kale recipes.

    Marinated kale salad with avocado, tomato, onion

    Marinated Kale Salad

    A quick and easy marinated kale salad with avocado, tomato, and flavorful dressing. This is the recipe that makes us crave kale!
    5 from 3 votes
    Print Recipe Pin Recipe Comment
    Prep Time: 20 minutes
    Total Time: 20 minutes
    Author: Kaitlin - The Garden Grazer
    Course: Salad
    Cuisine: Gluten-Free, Oil-Free, Vegan
    Servings: 3

    Ingredients

    • 1 large bunch curly kale*
    • 1/4 cup red onion, thinly sliced
    • 5 oz. cherry/grape tomatoes
    • 1/2 avocado
    • 3 Tbsp. sunflower seeds

    For the dressing:

    • 3 Tbsp. fresh lemon juice (about 1 lemon)
    • 1 1/2 Tbsp. tamari (more/less as desired)

    Instructions

    • Tear/chop kale into bite-size pieces (stems removed). Place in a large bowl and lightly massage to tenderize.
    • Thinly slice red onion. Add to kale.
    • Add lemon juice and tamari. Toss well to thoroughly coat. Set aside and let the kale and onion marinate for about 10 minutes.
    • Meanwhile, dice tomato and avocado.
    • Add tomato to salad and toss again. Top with avocado and sunflower seeds before serving. Best enjoyed within a day.

    Notes

    *Kale: I find 1 large bunch kale yields about 4-5 cups chopped. If you have a smaller bunch of kale, start with 2 Tbsp. lemon juice + 1 Tbsp. tamari and increase as desired. Lacinato kale works great as well.
    Recipe adapted from VegNews.

    Nutrition Per Serving (Estimate)

    Nutrition Facts
    Marinated Kale Salad
    Amount per Serving
    Calories
    145
    % Daily Value*
    Fat
     
    10
    g
    15
    %
    Saturated Fat
     
    1
    g
    6
    %
    Polyunsaturated Fat
     
    3
    g
    Monounsaturated Fat
     
    5
    g
    Potassium
     
    491
    mg
    14
    %
    Carbohydrates
     
    11
    g
    4
    %
    Fiber
     
    4
    g
    17
    %
    Sugar
     
    3
    g
    3
    %
    Protein
     
    5
    g
    10
    %
    Vitamin A
     
    2349
    IU
    47
    %
    Vitamin C
     
    42
    mg
    51
    %
    Calcium
     
    54
    mg
    5
    %
    Iron
     
    1
    mg
    6
    %
    * Percent Daily Values are based on a 2000 calorie diet.
    Did you make this recipe?Leave a star rating or comment below!

    If you are enjoying this Kale Avocado Tomato Salad, also check out:

    • Vegan Taco Salad with Creamy Southwestern Dressing
    • Asian-Style Kale and Tofu Salad with Peanut Dressing
    • Strawberry Spinach Salad with Tomato-Balsamic Dressing
    • Greek Kale Salad with Marinated Chickpeas

    Follow The Garden Grazer on Instagram, Pinterest, or Facebook for more updates and inspiration.

    More Vegan Salad Recipes

    • Roasted Red Pepper Dressing (Oil-Free)
    • Roasted Chickpea Salad with Hummus
    • Asian-Style Kale & Tofu Salad with Peanut Dressing
    • Quinoa Chickpea Salad with Dill Dressing

    Reader Interactions

    Comments

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      Recipe Rating:




    1. cogirl

      March 25, 2017 at 5:38 pm

      Sounds yummy I am going to give it a try!

      Reply
      • Kaitlin | The Garden Grazer

        April 04, 2017 at 5:17 pm

        Hope you enjoy!

        Reply
    2. Mrs.Burella

      July 23, 2016 at 3:50 pm

      How many kale leaves is that?
      A measure of the sunflower seeds would be helpful to know too.

      Reply
      • Kaitlin | The Garden Grazer

        July 23, 2016 at 6:48 pm

        An average bunch of kale is about 7 oz. (or perhaps about 8-10 medium leaves). I usually sprinkle about 1/4 of sunflower seeds on top, more as desired.

        Reply
    3. Leigh

      February 15, 2016 at 11:03 pm

      Do you have a suggestion on what I could use as a substitute for the tamari/soy?

      Reply
      • Kaitlin | The Garden Grazer

        February 15, 2016 at 11:14 pm

        Hi Leigh! You could just increase the lemon juice, or try coconut aminos instead. For a different flavor profile, you could also experiment with some balsamic or red wine vinegar! Would love to hear how it goes!

        Reply
      • Melanie

        September 21, 2017 at 6:49 pm

        I don't eat soy products either - I substitute coconut aminos for soy sauce. Hope this helps!

        Reply
    4. Yuga Bharathi

      February 13, 2016 at 1:46 pm

      Wow, this looks really fresh.

      Reply
      • Kaitlin | The Garden Grazer

        February 15, 2016 at 4:16 pm

        Thank you!

        Reply
    5. Liz

      February 13, 2016 at 1:00 pm

      I love marinated kale!! Love how you used soy sauce and fresh lemon juice in this recipe--- I'll definitely have to give that a try soon!

      Reply
      • Kaitlin | The Garden Grazer

        February 15, 2016 at 4:16 pm

        Hope you enjoy!

        Reply

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    Hi, I'm Kaitlin!
    I share vegan recipes that are easy & healthy. (Mostly whole food plant-based, oil-free, & gluten-free.) About Me →

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