Marinated Kale Salad

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.)

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!

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.

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.

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

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

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Prep Time: 20 minutes

Total Time: 20 minutes

Author: Kaitlin - The Garden Grazer

Course: Salad

Cuisine: Gluten-Free, Oil-Free, Vegan

Servings: 3

US CustomaryMetric

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.

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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

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