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 minutes mins

Total Time15 minutes mins

Servings: 6 people

1/21x2x3x

Equipment

• Cutting board
• Knife
• Glass Mixing Bowls with Lids
• Box Grater

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 tbsp juice from the mandarin oranges
• 1 tsp date syrup (or maple syrup)

Cook ModePrevent your screen from going dark

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

%

Cholesterol

 

0

mg

0

%

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.

The nutrition information is a rough estimate. Values will vary based on variables like specific brand or type of product used. To obtain the most accurate representation, it’s recommended that you calculate your own with the actual amount and type of ingredient used.

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