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A healthy kale salad recipe with carrots, avocado, and a lemon salad dressing in a white bowl.
5 from 5 votes

Massaged Kale Salad Recipe

Massaged Kale Salad is the perfect way to enjoy this healthy veggie without the hard, bitter taste. Finely chopped kale is tossed in a lime and lemon salad dressing along with avocado, carrots, and bell peppers. 

Course Salad
Cuisine American
Prep Time 30 minutes
Total Time 30 minutes
Servings 6 servings
Calories 196 kcal


  • 1 bunch kale finely chopped, about 5 cups
  • 1 carrot grated
  • 1 zucchini grated
  • 3 Tbsp. olive oil
  • 1 tsp. salt to taste
  • 1 tsp. ginger paste or grated ginger
  • 1 Tbsp. lemon juice fresh
  • 2 Tbsp. lime juice fresh
  • 1 avocado large, pitted, peeled and finely diced
  • ¼ cup red onion finely diced
  • ½ red bell pepper finely diced
  • ¼ cup sunflower seeds toasted


  1. Remove stalks from kale and discard. Use disc tool of food processor to process the kale and transfer to a large bowl.  You can also finely chop the kale with a knife.

  2. Use grater tool on food processor and grate the zucchini and carrots. Mix the vegetables in a large bowl with the kale.

  3. In a small bowl whisk together olive oil, salt, ginger, lime juice, and lemon juice.  Pour over salad and gently massage dressing into the vegetables.  Let salad sit for 10-15 minutes.

  4. Add avocado, onion, red bell pepper, and sunflower seeds.  Toss to combine.

  5. Serve salad immediately and enjoy!

Nutrition Facts
Massaged Kale Salad Recipe
Amount Per Serving
Calories 196 Calories from Fat 135
% Daily Value*
Fat 15g23%
Saturated Fat 2g13%
Sodium 353mg15%
Potassium 621mg18%
Carbohydrates 12g4%
Fiber 3g13%
Sugar 2g2%
Protein 4g8%
Vitamin A 7700IU154%
Vitamin C 92.4mg112%
Calcium 101mg10%
Iron 1.5mg8%
* Percent Daily Values are based on a 2000 calorie diet.