Kale Salad Recipe

Wash and chop kale

Rinse kale thoroughly. Strip the leaves from the thick stems, stack the leaves, roll and slice or chop into roughly 1-inch pieces. Place chopped kale in a large mixing bowl.

Massage kale: drizzle 1 tablespoon of the olive oil and a pinch (about 1/8 tsp) of salt over the chopped kale. With clean hands, massage the leaves for 1½ to 2 minutes until the leaves soften and darken. This reduces bitterness and makes the kale tender.

Add the diced avocado and chopped mint to the massaged kale and gently toss to combine so avocado pieces sit throughout the greens.

Toast sunflower seeds: in a small dry skillet over medium heat, add the sunflower seeds and toast, stirring frequently, until they are fragrant and lightly golden, about 3–4 minutes. Remove from heat and let cool.

Prepare chili and croutons: thinly slice the red chili (remove seeds if you prefer less heat). If croutons are large, break into bite-size pieces. Add toasted sunflower seeds, sliced chili, and croutons to the bowl with the kale and avocado, gently tossing to distribute.

Whisk dressing: in a small bowl or jar, combine the lemon juice, remaining 2 tablespoons olive oil, Dijon mustard, honey (or maple), minced garlic (if using), 3/4 tsp sea salt and 1/4 tsp black pepper. Whisk or shake vigorously until emulsified and slightly thickened. Taste and adjust seasoning — add more lemon for acidity, a pinch more salt if needed, or a touch more honey to balance.

Dress the salad: pour about three-quarters of the dressing over the kale mixture and toss thoroughly so leaves and mix-ins are coated. Taste and add more dressing if needed. Dressing will help soften the kale further — let sit 2–3 minutes before serving to allow flavors to meld.

Final garnish and adjust: sprinkle any remaining sunflower seeds on top for extra crunch. Add a few torn mint leaves for brightness and, if desired, a small drizzle of olive oil or an extra squeeze of lemon.

Serve immediately at room temperature or chilled. Leftovers keep well in an airtight container for up to 1 day; add croutons just before serving to keep them crunchy.