Lemony Kale Chickpea Avocado Salad: Massaged kale salad recipe

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Lemony Kale Chickpea Avocado Salad

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Lemony Kale Chickpea Avocado Salad. is a kale salad recipe made with avocado, canned chickpeas, and a lemony olive oil vinaigrette. This is where nutrition, flavor, and texture all meet up, dance on your taste buds, and remind you that eating healthy really rocks!

Crush nutrition goals with a massaged kale salad recipe that uses fresh lemon vinaigrette, avocados, and chickpeas! #vegansalad #mealprep #glutenfree #kalesalad #chickpea #chickpeasalad #avocado #mealplan #healthylunch

Lemony Kale Chickpea Avocado Salad

Oh, how I love a good kale salad recipe…let me list the ways:

  • Gluten-free, vegetarian, dairy-free, and no added sugars
  • 15-minutes…couldn’t be easier to assemble
  • Uses common ingredients found in most grocery stores…and pantries
  • NO cooking required
  • Loaded with nutritious ingredients
  • Zingy flavors…combined with soft and crunchy textures. Boom!

This salad recipe is crazy-easy and can be thrown together just before serving, or a few days in advance.

It’s a great side dish during dinner, or pack it into your weekday lunch.

Kale salad recipe steps (massaged kale salad):

1. whisk together vinaigrette ingredients in a bowl

2. pour over kale and massage thoroughly with the dressing (DO NOT skip this step or you’ll have dry kale, which kinda sucks)

3. fold in chickpeas and avocado…and devour

Crush nutrition goals with a massaged kale salad recipe that uses fresh lemon vinaigrette, avocados, and chickpeas! #vegansalad #mealprep #glutenfree #kalesalad #chickpea #chickpeasalad #avocado #mealplan #healthylunch

Ingredients needed for this kale salad recipe:

  • lemon juice
  • garlic
  • salt and pepper
  • olive oil
  • kale (Dino or curly)
  • can of garbanzo beans
  • ripe avocado

Here are the tools you’ll need for this recipe:

Please drop me a line in the comments below telling me that you’re getting this lemony kale salad all up in your belly.

As always, I just want you to see for yourself how easy and delicious “healthy” can be.

Crush nutrition goals with a massaged kale salad recipe that uses fresh lemon vinaigrette, avocados, and chickpeas! #vegansalad #mealprep #glutenfree #kalesalad #chickpea #chickpeasalad #avocado #mealplan #healthylunch

Like this kale salad recipe? You’ll love these!

  1. In-A-Hurry Kale Chickpea Soup is a 15-minute, vegan, gluten free, soup that’s budget friendly and loaded with nutrition.
  2. Chickpea Smash: Eggless Egg Salad is a 5-minute solution to a vegan sandwich craving!
  3. Vegan Thai Coconut Vegetable Curry – is a 30-minute pot of comfort food, loaded with fresh vegetables simmered in a curry and coconut milk sauce.

* Note: This post has affiliate links, which means I get a small commission at no extra cost to you. Thanks for your support and please let me know if you have product questions!

 

Crush nutrition goals with a massaged kale salad recipe that uses fresh lemon vinaigrette, avocados, and chickpeas! #vegansalad #mealprep #glutenfree #kalesalad #chickpea #chickpeasalad #avocado #mealplan #healthylunch

Yields 4 cups

Lemony Kale Chickpea Avocado Salad

Fresh avocados, chickpeas, and kale are dressed in a citrus vinaigrette. Healthy and zesty!

15 minPrep Time

15 minTotal Time

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4.9 based on 14 review(s)

Ingredients

  • 2 Tbsp Lemon Juice
  • 1 clove Garlic (minced)
  • 1/4 tsp Kosher Salt
  • 1/8 tsp Black Pepper
  • 1/4 cup Extra Virgin Olive Oil
  • 10oz bag Kale (8 cups, stems removed)
  • 1 15oz can Garbanzo Beans (drained, rinsed)
  • 1 ripe Avocado (diced)

Instructions

In a bowl, whisk together LEMON JUICE, GARLIC, SALT, and PEPPER; slowly drizzle in OLIVE OIL, vigorously whisking until creamy emulsion forms.

When ready to serve, pour vinaigrette over KALE and firmly massage until kale begins to soften and all surfaces are coated; (don't be gentle with it, be firm!).

Gently fold in the CHICKPEAS, AVOCADO; cover and refrigerate until ready to serve.

Notes

Feel free to add extras to this salad...such as chopped nuts, cheese, or fresh fruit.

7.8.1.2
48
https://thekitchengirl.com/lemony-kale-chickpea-avocado-salad/

Crush nutrition goals with a massaged kale salad recipe that uses fresh lemon vinaigrette, avocados, and chickpeas! #vegansalad #mealprep #glutenfree #kalesalad #chickpea #chickpeasalad #avocado #mealplan #healthylunch

Traci Antonovich
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Traci Antonovich

Recipe author and content creator at The Kitchen Girl
Smart, affordable eating happens HERE. I'm on a mission to help you eat healthy AND save money through simple, everyday recipes, product reviews, and budget-friendly kitchen tips.

About my recipes: Minimal meat & more plants!
Traci Antonovich
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Comments

  1. I'd like to make this in advance for lunches. Do you suggest I wait to put the dressing on? I'd prefer to put it on the night before so I don't have to make a mess massaging the kale at work. Let me know what you think!
    Reply

    • Hi Kristen, thanks for asking. You can massage the kale with the dressing the night before..no prob. You might want to wait to cut the avocado on the day you're eating the salad to prevent browning. The dressing does have plenty of lemon though, which should help keep the avocado from browning. Hope that helps, and hope you love the salad like I do :)
      Reply

  4. I do not eat added oils, would it be okay to leave it out? Maybe use the aquafaba from the garbanzos??
    Reply

  6. I tried this today and added tomatoes and feta cheese. I used half of a 12 oz bag of Kale and that was plenty. I was Delicious!
    Reply

    • Awesome Heidi! Yes, tomatoes and feta sound great! I kept this recipe super basic so people could add in their favorite ingredients. So glad you like it and thanks for stopping by!
      Reply

  7. Love the recipe and pics. I make a massaged kale salad, but let the flavors meld together for a few hours before eating. I find the kale is easier to chew. I pinned this and will be trying it your way down the road.
    ★★★★★
    Reply

  8. This recipe looks awesome. Does the avacadobturn brown or can you refrigerate it for a couple days?
    Reply

    • Hi Joanne, thanks for asking. It's very possible it may turn brown, but there is a lot of lemon in it, which should slow it down. I'm not quite sure if that prevents it entirely...esp over a couple days. Looks like some testing is in order. I'll have to include that in the recipe notes next time I make it :)
      Reply

  9. I love every ingredient in this, but I did not love the salad. I’m not sure why, but the kale was very tough. I did remove the tough stems and did massage in the dressing. I even left in the refrigerator for a few hours hoping it would wilt a little. If anyone has any suggestions I will happily try it again.
    ★★★☆☆
    Reply

    • Well darn JM...not sure what could have gone south for you. It might be that you didn't massage it enough. You have to really beat it up with your hands to get it to soften...like, to the point of it feeling unnatural LOL. It might also be that kale, even when softened, isn't your preferred texture for salad greens. Hope this helps...let me know if you have more questions or decide to try it again :)
      Reply

    • I have only ever made this with dino kale and we really like it. I actually crave it at times. That being said I am not the biggest kale fan so the discovery of the dino kale was revolutionary to me as it seems less bitter. When I first found this recipe here it called for 2 cups of sliced dino kale. I see it has been adjusted a little, but I have never tried the way it is listed now.
      Reply

      • Thanks for weighing in, DK :) I'm with you on the dino kale...it's just so much easier to get used to when you're starting out. You're right that the recipe has been adjusted. It's mostly because, once massaged, the kale shrinks down so much that it felt more like an avocado salad with a few strands of kale LOL, so I adjusted it. Always up to the person making it though :)
        Reply

  10. I made this tonight as a side salad with lamb chops. It’s great, tasty, fresh, easy. I added chopped egg! Thank you for this recipe!
    ★★★★★
    Reply

  14. Your Kale salad looks wonderful...bonus points for using lemon and chickpeas. 2 if my favorites!
    Reply

  16. Loved the fact that how green is this recipe. Raw+VeganNd glutenfree as well! The best part is that the Dressing is so easy and not fancy! 👏👏
    Reply

    • Thanks Jessica! Yep, I kept it super simple so people could feel free to add any ingredients. I love adding walnuts or pistachios to mine...or just eat it plain :)
      Reply

  18. Oooh this looks really delicious, and super healthy too! I'll be trying this for sure, I bet it makes a great side salad for a large dinner :)
    ★★★★★
    Reply

  19. Traci, this looks SO good! I love all of these ingredients individually, but together?? I cannot wait to try this, maybe as a side to our next pizza night. :) I want to add pine nuts!
    ★★★★★
    Reply

  22. I have made this salad many times. It is my favorite salad ever. I think I could live on it. Sometimes we add walnuts. My girls love this salad also. This is a perfect salad. All things we love. I am so grateful for the recipe. Thank you or sharing.
    ★★★★★
    Reply

    • You are so very welcome :) Thank YOU for taking the time to tell me how much you love it...that makes my week! I love putting walnuts in mine too, but sometimes, as is. Thanks again for commenting!
      Reply

  23. Hi! If I am going to make one salad at a time, what would be the measurements for oil and lemon juice?
    Reply

    • Hi Shannon, to make 1 serving, I'd whisk together 1 Tbsp Olive Oil and 1-2 teaspoons Lemon Juice and of course only use a pinch of fresh garlic, salt, and pepper. You can even use less oil if you prefer, these are just suggested amounts. Hope that helps...enjoy!
      Reply

  24. I love this salad. Love it!!! I always use more kale than called for.......the dressing really goes a long way. Since I use more kale, I also use more avocados and top it off with goat cheese. Yum😊😊
    Reply

    • Laurie...I LOVE it that you love this salad! You just made my week...thank you for that. Goat cheese...I have to try that. Yum!
      Reply

    • Lauren, so glad to hear it! This one has gotten some rave reviews on Pinterest...and it's easily one of my favs. Hope it become yours too :) Thanks for stopping by!
      Reply

  27. I've made this twice since Friday and it will now be part of my regular meal planning. Fantastic, delicious, easy peasy recipe.
    Reply

  28. Tried this salad last night....it was to die for! I added a teensy bit of feta and upped it on the garlic. Man was it good. Curious if you have the nutrition facts on this? Want to add this to my FitBit tracker :)
    Reply

    • Eva...yes!!! So happy to hear you love it like it do! Feta (YUM!) would be killer in this! And I've added walnuts too. As for nutrition, I haven't found my favorite source to post on the site, but lately I'm checking out https://happyforks.com/analyzer. Just copy and paste the ingredients into their form field and it generates info. I use it as general reference, but would consult the pros if I had very specific goals. Hope that helps :-) Thanks so much for your feedback!
      Reply

  29. Just wanted to let you know that I have made this salad countless times and it is so delicious, I usually add more kale than is called for, but I love this salad--It was my go to meal when I first started out as a vegan.
    Reply

    • Hiya Kimberly, I'm so happy to hear this. Funny enough, I made the recipe a few weeks ago and ended up adding several cups of kale to it...because kale LOL. So, don't be surprised when I edit the recipe here on the site. Also, makes my month to know this salad got you through the transition to vegan. SO cool! Thanks for letting me know :-)
      Reply

  30. This looks absolutely delicious!!! I cannot wait to try it! I think my kids and husband will love it too. I've been looking for salads exactly like this that are nutritious and delicious for our lunches. This will fit the bill perfectly- thank you!
    Reply

    • Thanks SO much for taking the time to comment...you've just made my day! I can't wait for you to love it like I do :-) And it does make the perfect lunch...I can't get enough!
      Reply

  31. Great recipe! Sunflower seeds also work in place of the pistachios. I've considered adding sun dried tomatoes, but haven't tried it yet. What do you think of that idea?
    Reply

    • Hey Margo, yeah sunflower seeds...great addition! Pistachios get a little spendy, so that's a great substitution. As for sundried tomatoes (one of my fav ingredients)...I'm a little biased. I think yeah, and I think fresh tomatoes might even be better, but only during tomato season :-) Hey, thanks for dropping by and leaving a comment. Love to hear you again anytime!
      Reply

  32. I just made this for the 2nd time in 2 days and it is A-MAY-ZING!!!! I added leftover quinoa and used toasted pine nuts because I did not have pistachios. OMG!!!! So good, it's all gone now and I can't stop thinking about it. So easy to make and so delicious, even my three year old had a bowl!
    Reply

    • Omgosh Ali...you just made my week!...my month! Your enthusiasm is so contagious :-) I do hope you're signed up to receive my recipe updates, because I don't want you to miss any opportunities to be this happy. Thank you sooooo much for taking the time to leave this best-ever comment. Cheers!
      Reply

  33. Because pistachios are so expensive, I plan on using walnuts. They are sold in bulk very cheaply at a local store. Can't want to try it!!!
    Reply

    • Nicole, thanks for the comment! Yep, I always have walnuts on hand and I think they'd be perfect in this recipe. In fact, I'll make a note on the recipe. Cheers! :-)
      Reply

  34. My grandson's doctor recently told my son not to allow him to have processed foods because it is flaring up his alleregies. I am looking for healty recipes that we can all enjoy as a family.
    Reply

    • Hello Violet, I sure hope his doctor was very specific about what foods are considered processed and which ones to avoid. I also hope you can find recipes in my collection to match your family's needs. Let me know if you ever have any questions :-)
      Reply

  35. I made this last night. Only deviation was that I completely brain farted & forgot to add the pistachios. It was DELICIOUS!!!! Loved it! Already sharing with friends. Thanks!
    Reply

    • Hey there Sonia! Thanks for taking the time to show your love...made my day. Funny you forgot the stachies because I originally wrote the recipe w/o them. You must have known ;-)Happy Sunday to you...and thanks again!
      Reply

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