Sunday, 05 August 2012 11:54

Oil-free Kale Salad with Veggies & Seeds

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kale salad

This salad is incredibly easy to make and is a delicious example of how great veggies can be without oil or dressing.  It's also a great way to feature kale in a dish. Though it is raw and unprocessed, keep in mind that the avocado and seeds add a significant amount of fat, so if you're trying to cut back on that you may want to reduce the amount suggested in this recipe. From an eco standpoint, this meal is wonderful because you can get everything without packaging!

Oil-free Kale Salad with Veggies & Seeds

Servings: 2-4


  • kale - 1 bunch
  • avocado - 1 medium or large
  • carrot - 1 medium or large
  • tomato - 1 medium
  • white onion - 1/2 medium
  • lemon - 1/2
  • black pepper
  • garlic powder
  • hemp seeds
  • optional: flax, sesame, and/or sunflower seeds


  1. Break up leaves from kale and put into a bowl (compost the stems or use them to make broth)
  2. Halve an avocado and scoop out 1/2 of it (or less to keep fat down, more to make it creamier) on top of the kale
  3. Massage the avocado into the kale with your hands (make sure they're clean first!)
  4. Dice the carrot and add into the salad bowl
  5. Dice the tomato and add into the bowl
  6. Halve the onion, dice and into the bowl
  7. Massage everything until well combined
  8. Squeeze lemon on top, and massage that in
  9. Sprinkle on pepper, garlic and hemp seeds (as much as desired of each), and the other seeds if using
  10. Optional: slice up the remaining half of the avocado and top on salad
  11. Plate and enjoy!
Read 6957 times Last modified on Monday, 31 March 2014 23:04

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0 #1 Melanie 2013-02-06 21:58
Sounds like a great recipe to try! I personally make a very similar salad... Using the avocado and the same way, sunflower seeds, garlic powder, lemon, roughly chopped almonds, sea salt, fresh ground pepper, and apple cider vinegar! Yum!