This is a massaged kale salad dressed with a thick avocado-cilantro sauce built from coconut aminos, nutritional yeast, lime, and red onion. The whole thing takes 10 minutes to put together, and it gets better the longer it sits โ which means you can make it before work and have lunch ready when you get home.
Before you start
The dressing here is thick โ mashed avocado plus nutritional yeast plus only 4 tablespoons of water โ so it wonโt pour like a vinaigrette. Work it into the kale with your hands, not a spoon, pressing it into the leaves so every piece gets coated. That physical contact is what starts the softening process. The other thing worth knowing: this recipe calls for one handful of kale, which is a small serving base. If youโre scaling up for two generous portions, use closer to 2โ3 packed cups of kale and taste the dressing before adding more โ the coconut aminos and nutritional yeast are both salty and savory, and the balance can tip quickly if you double the dressing without adjusting.
If something goes sideways
- The dressing is too thick to coat the kale evenly: Add water one teaspoon at a time and work it in with your hands. The avocado thickens as it sits, so this is common if you let the dressing rest before using it.
- The salad tastes flat after chilling: Cold mutes salt and acid. Squeeze a little extra lime over the top just before eating โ it wakes everything up without changing the texture.
- The avocado has turned brown by the time you serve it: The lime juice slows oxidation but doesnโt stop it completely. If youโre making this the night before, press plastic wrap directly onto the surface of the dressed salad before refrigerating to limit air contact.
- The onion flavor is too sharp: Raw red onion gets more pungent as it sits overnight. Soak the chopped onion in cold water for 5 minutes before adding it to the dressing โ this takes the edge off without losing the flavor entirely. Keep it out of the salad until youโre ready to mix if you know youโre sensitive to raw onion.
- The dressing tastes too salty straight from the bowl: Coconut aminos is milder than soy sauce, but if you used soy sauce, the sodium level is noticeably higher. Dress it at the table โ a pre-dressed salad goes limp fast โ and start with less than you think you need.
Yummy Massaged Kale Salad Recipe
Ingredients
- 1 medium avocado
- 3 handfuls cilantro
- 1 medium lime
- ยฝ medium red onions chopped
- 3 tablespoons coconut aminos or soy sauce
- 3 tablespoons nutritional yeast
- 4 tablespoons water
- 1 dash salt
- 1 dash ground black pepper
- 1 dash garlic powder
- 1 squirt dijon mustard
- 1 handful Kale
Instructions
- Pit the avocado and mash it up with cilantro, lime and onion.
- Add the coconut aminos, Nutritional Yeast, water, salt and pepper, garlic powder and mustard- mix it up until it looks like a thick dressing.
- I added about 2 or so cups to a big bowl for the kale and topped it with the dressing.
- Mix it all over the kale until each bit is covered.
- Throw it in the fridge for a few hours. You want to let it sit for at least a few hours but overnight makes it even better. The kale softens and soaks up a lot of the flavour.
Nutrition
Common questions
Can I eat this right away, or does it really need to sit?
You can eat it immediately, but the kale will be chewier and the flavors wonโt have melded. Even 30 minutes in the fridge makes a real difference โ the kale softens and absorbs the dressing, and the lime and onion mellow out.
What can I use instead of nutritional yeast?
You can leave it out, but the dressing will lose its savory depth and the texture will be thinner. A small spoonful of tahini adds back some body and a nutty flavor that works well with the avocado and lime.
How long will leftovers keep?
One day in the fridge is realistic before the avocado starts to discolor and the kale gets waterlogged. Store it in an airtight container with plastic wrap pressed against the surface, and give it a quick toss before eating.