Asian Kale Salad with Edamame and Avocado with a homemade sesame dressing is a hearty salad that makes a perfect lunch or dinner. Jump to Recipe keyboard_arrow_down
Asian Kale Salad with Edamame and Avocado is full of Asian flavor with a simple sesame dressing that along with plenty of edamame, avocado, carrots, and apple.
If you're a weekend shopper like me, then you know that by the time the following Friday rolls around, your crisper drawer can look quite bare and picked over. And, hopefully, it's for a good reason: You cooked and ate all those wonderful fruits and veggies during the week.
This is how I find myself, then, most Fridays: Looking to clean out the fridge and use up any veggies that have been hiding out or are half-used up from the week's culinary adventures. Friday is the day before we head to the farmer's market and the day when I assess what we'll need for the week. This week, I found myself staring at a fridge full of kale as well as some leftover apples, carrots, and avocado. What to do, what to do?
Usually when I'm trying to create something from nothing, I have a particular food style or flavor combo in mind at the very least. Since this time I was in the mood for something Asian, I decided to throw together a big salad with kale and the other leftovers. What happens when I do that? Well, luckily this time I fell in love with the outcome (sometimes my experiments don't go exactly as planned).
I found that a sesame dressing pairs really well with kale and the apple brings in just enough sweetness to round out the flavor profile. For this particular salad, I went all-in for a vegetarian version, but you could just as easily add in some grilled chicken, beef, or tuna to bulk up the protein factor.
I think you'll agree with me: This Asian Kale Salad with Edamame and Avocado is full of Asian flavor. Plus, the simple sesame dressing, plenty of edamame, avocado, carrots, and apple makes this leftover creation a winner.
Ideas for Customizing this Asian Kale Salad with Edamame and Avocado
The great thing about salads is you can almost throw any healthy ingredient in it (keyword here being "healthy") and still call it a salad. In keeping with the Asian theme though, my recommendations for customizing this particular salad include:
- Change your greens base. If you are not a fan of kale, try chopping up some romaine, baby greens, a Brussels sprouts mix, or even broccoli slaw (or some combination) for your salad.
- Add sesame seeds (white or black) for a little extra crunch.
- Add in some chow mein noodles (just a few!).
- Add pre-shredded carrots or broccoli slaw.
- Leftover zucchini? Zoodle those babies up and add them to this salad.
- Swap the avocado for diced tomatoes or baby corn (or add all three!).
- Add some sushi-grade tuna to create your own little poke bowl.
- Instead of apples, try adding in some slices of plumb.
What Makes an Asian Kale Salad with Edamame and Avocado Healthy?
Don't just assume if something is called a "salad" that it's healthy. There are plenty of hugely caloric, fattening, processed foods out there all put on top of wilted lettuce and labeled "salad." But, you can be sure this salad is good for you!
- Billed as "one of the world's healthiest foods," kale is a superfood packed full of potassium, antioxidants, vitamin K, calcium, and tons of other nutrients.
- Sesame oil is a healthy fat that has been used as a treatment to help rheumatoid arthritis, can keep your mouth and gums healthy, makes your hair shiny, and contains zinc that keeps your skin elastic.
- Apples are a great fruit choice, as they contain fiber, antioxidants, and vitamins B and C.
- Edamame is a great snack that contains plenty of protein, fiber, calcium, iron, phosphorus, magnesium, and vitamin C, and is low in fat.
- Although carrots contain a lot of water and carbs, they also pack a nutritious punch with lots of fiber, vitamins, and minerals that make it a great addition to any healthy salad.
- Green onions are low in saturated fat, sodium, and cholesterol. They also contain fiber, vitamin B6, A, C, and K, as well as riboflavin, iron, and calcium — whew that's a lot of good stuff!
- Rice vinegar contains no added salt or sugars. It can improve your digestive health, and is known for its antiseptic properties.
- Soy sauce can help to prevent some kinds of cancers, can improve fertility, and can protect your heart. However, soy sauce is high in sodium, so use sparingly or try a low-sodium variety.
- Ginger is a yummy spice that is added to a lot of Asian dishes. It can help reduce nausea, work as a digestive, and help reduce inflammation.
- Stevia is an all-natural sweetener that makes a great substitute for sugar.
Asian Kale Salad with Edamame and Avocado
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- 6 cups kale, chopped
- 2.5 tbsp. sesame oil, divided
- 1 U apple, thinly sliced
- 1 U avocado, chopped
- 1 cup shelled edamame
- 1/2 cup carrots, sliced
- 1/4 cup green onions, chopped
- 2 tbsp. rice vinegar
- 1 tbsp. soy sauce (GF if needed)
- 1 tbsp. ginger, minced
- 1 U Stevia to taste (optional, or honey/maple syrup)
Start by massaging the kale with half of the sesame oil for 2-3 minutes until it begins to soften and wilt.
Make the dressing by whisking the remaining sesame oil with the rice vinegar, soy sauce, Stevia, and ginger.
Toss the kale with the avocado, apple, edamame, carrots, green onions, and dressing. Season with salt and pepper if needed.
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
The Nutritional Values provided are estimates only and may vary based on the preparation method.
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