This salad brings out the best in kale, a phytonutrient-rich food that provides more immune-enhancing vitamin C than other leafy greens. Dark green dinosaur (Tuscan) kale is less bitter than its curly-leaf cousin, but either type will work. Crunchy pumpkin seeds serve as more than a garnish—they contain zinc, a mineral that regulates the production of infection-fighting white blood cells.
Raw Kale Salad with Pumpkin Seeds
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Ingredients
- 1 bunch dinosaur or lacinato kale, stems removed and discarded, leaves thinly sliced
- 3 tablespoons extra-virgin olive oil
- juice from 1 lemon
- 1 cup cherry tomatoes, halved
- 1/2 medium red onion, halved and thinly sliced
- 1 ripe avocado, cut into chunks
- 1/2 cup raw pumpkin seeds
Instructions
- In a large bowl, combine kale, olive oil, lemon juice, and a pinch of sea salt. Massage kale with your hands for a few minutes until it begins to break down and turn bright green.
- Add remaining ingredients and season to taste with sea salt and pepper; toss gently to combine. Serve cold or at room temperature.
Recipe Notes
Nutrition Facts
Raw Kale Salad with Pumpkin Seeds
Amount Per Serving
Calories 257
Calories from Fat 189
% Daily Value*
Total Fat 21g
32%
Saturated Fat 4g
20%
Polyunsaturated Fat 5g
Monounsaturated Fat 12g
Sodium 18mg
1%
Total Carbohydrates 12g
4%
Dietary Fiber 3g
12%
Protein 6g
12%
* Percent Daily Values are based on a 2000 calorie diet.
PER SERVING: 257 cal, 21g fat (12g mono, 5g poly, 4g sat), 0mg chol, 6g protein, 12g carb, 3g fiber, 18mg sodium
