4.5
2 ratings

Kale Avocado Salad With Roasted Carrots Recipe

Love avocados and kale? Here are two great ways to enjoy these nutritious foods

Recipe Courtesy of Chef Hamlet Garcia and Avocado Central

"This Love One Today® fresh avocado recipe is another way to make the American Heart Association’s® recommendations part of your healthy lifestyle."

Ingredients

For the Kale Avocado Salad

  • 2 Ripe, fresh avocados, peeled, pitted, and cubed
  • 1 Pound baby carrots
  • 1 Tablespoon olive oil
  • 1/2 Teaspoon salt
  • 1/4 Teaspoon pepper
  • 15.5 Ounces canned chick peas, drained
  • 1 Pound kale, stalks removed, leaves coarsely chopped
  • 1/3 Cup walnuts, coarsely chopped
  • 2 Tablespoons lemon juice

Directions

For the Kale Avocado Salad

Heat oven to 400°F.

In a bowl, toss carrots, oil, 1/4 teaspoon of the salt, and pepper.

Transfer to a rimmed baking sheet, and bake 20 minutes. Add chick peas and walnuts to pan, stir and return to oven.

Bake until carrots are brown and tender, an additional 5 to 10 minutes.

In a large bowl combine kale, lemon juice, remaining 1/4 teaspoon salt and half of the avocado.

Massage kale with both hands until the avocado is pureed and the kale softens and turns bright green, about 2 minutes.

Add half of the carrot mixture to the kale; toss.

Place in a large serving bowl. Top with remaining carrot mixture and avocado.

Nutritional Facts
Servings6
Calories Per Serving335
Total Fat19g29%
Sugar9gN/A
Saturated2g12%
Protein11g22%
Carbs37g12%
Vitamin A905µg100%
Vitamin B60.6mg28.9%
Vitamin C101mg100%
Vitamin E3mg16%
Vitamin K558µg100%
Calcium184mg18%
Fiber14g58%
Folate (food)219µgN/A
Folate equivalent (total)219µg55%
Iron3mg17%
Magnesium91mg23%
Monounsaturated9gN/A
Niacin (B3)3mg13%
Phosphorus207mg30%
Polyunsaturated6gN/A
Potassium990mg28%
Riboflavin (B2)0.2mg13.8%
Sodium442mg18%
Thiamin (B1)0.2mg12.8%
Zinc2mg11%