Kale Salad with Oranges

I found packaged organic kale salad at my local Whole Foods and I thought this Kale Salad with Oranges would be a quick way to prepare this #1 rated plant-based superfood! I added mandarin oranges from a can for speed, but you could add fresh orange sections as a fresher option.

Kale – #1 Superfood

Kale has been the #1 nutritious food for several years.

Although sometimes it can be tougher to eat than, say, a spinach salad.

Here’s the trick! Massage the kale with your hands using a little avocado. This relaxes the kale and makes it more palatable to eat and as a added bonus, it will make your hands soft, too. Yep, get your hands right in there and squeeze, squeeze, squeeze. It’s fun!

Accompany this salad with a plant-based meal:

• Avocado, Papaya Gazpacho
• Easy Chana Masala With Chickpeas & Yams
• Sheet Pan Ratatouille with Creamy Polenta
• Tempeh Salad Sandwich

Add walnuts, oranges, the dressing and voila – you’re ready to chomp on a super easy, super nutritious kale salad. I added mandarin oranges from a can for speed, but you could add fresh orange sections.

I’ve recently posted about greens and how they can be a great addition to a plant-based diet. Read my series Get Your Leafy Greens On (Part 1) and Part 2 .

Serve with half a sandwich or soup for a well-rounded lunch or dinner, or you can load up a huge bowl, maybe adding some tempeh and call it a meal.

I’d love to hear your feedback in the comments below for this Kale Salad with Oranges recipe! If you have a photo, post it on my Facebook page, tag me using the hashtag #plantbasedcooking in your caption, and I won’t miss it!

Print Recipe

4.41 from 5 votes

Kale Salad with Oranges

Kale is a superfood and this easy-to-make salad is super tasty. Use 1/2 an avocado to massage into the kale to make it tender.

Prep Time15 mins

Total Time15 mins

Servings: 6 people

1/21x2x3x

Ingredients

• 1 package kale salad mix or from scratch:
• 1 bunch kale stems removed and chopped
• 1 large carrot grated
• 1 cup shredded red cabbage
• 1/2 cup walnuts chopped
• 1 can mandarin oranges drained, reserving juice
• 1 whole avocado 1/2 rough chopped, 1/2 for massaging into kale

Dressing:

• 1/3 cup apple cider vinegar
• 2 Tbl juice from the mandarin oranges
• 1 tsp date syrup (or maple syrup)

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Instructions

• If making from scratch, wash and remove tough stems from the kale. Shake off the excess water. Rough chop into 1" pieces and place in a large bowl.
• Add 1/2 of the avocado and massage into kale with hands until it softens. This makes it less tough.
• Prepare the dressing in a separate bowl.
• Add the remainder of the salad ingredients to the bowl. Pour dressing over all and toss.

Notes

NOTE: the nutrition label uses date syrup.

Nutrition

Nutrition Facts

Kale Salad with Oranges

Amount per Serving

Calories

180

% Daily Value*

Fat

 

12.2

g

19

%

Saturated Fat

 

1.4

g

9

%

Sodium

 

43.3

mg

2

%

Carbohydrates

 

16.3

g

5

%

Fiber

 

6.4

g

27

%

Sugar

 

6.4

g

7

%

Protein

 

5.7

g

11

%

Vitamin A

 

1600

IU

32

%

Vitamin C

 

146.9

mg

178

%

Calcium

 

140

mg

14

%

Iron

 

1.8

mg

10

%

* Percent Daily Values are based on a 2000 calorie diet.

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