Prepare to be enraptured by the kaleidoscope of colors and flavors that await in this exquisite salad. Our Kale & Avocado Salad with Blueberries & Edamame is a tantalizing dance of textures and tastes. Crisp kale leaves, creamy avocado slices, plump blueberries, and nutty edamame unite in a harmonious medley. The verdant freshness of kale mingles with the buttery richness of avocado, while the sweet burst of blueberries and the umami punch of edamame add layers of delicious complexity. This salad is not just a meal; it's an experience for the senses.
Preparation and Cooking Time
- Preparation: 20 minutes
- Cooking: 5 minutes (for edamame)
- Total Time: 25 minutes
Number of Servings and Ideal Serving Size
This recipe yields 4 servings, with an ideal serving size of 200 grams per portion.
Essential Nutritional Information
- Calories per serving: 250 kcal
- Carbohydrates: 24g
- Protein: 10g
- Fat: 15g
- Fiber: 9g
- Sugar: 7g
Ingredients (Measured in Grams)
- 200g fresh kale, washed, destemmed, and torn into bite-sized pieces
- 200g ripe avocados, sliced
- 100g fresh blueberries
- 150g shelled edamame (steamed and cooled)
- 60g red onion, thinly sliced
- 30g toasted almonds, chopped
- 10g fresh mint leaves, torn
- 10g fresh basil leaves, torn
- 10g chia seeds (optional, for garnish)
Method of Preparation
Step 1: Prepare the Edamame
- Steam the edamame for about 5 minutes, then cool them down. You can also use frozen edamame, following the package instructions.
Step 2: Massage the Kale
- Place the torn kale leaves in a large bowl.
- Drizzle with a bit of olive oil and a pinch of salt.
- Gently massage the kale for a few minutes until it softens and becomes more tender.
Step 3: Assemble the Salad
- Add the sliced avocado, blueberries, edamame, red onion, and toasted almonds to the massaged kale.
Step 4: Create the Dressing
- In a small bowl, whisk together olive oil, lemon juice, honey (or maple syrup for a vegan option), salt, and pepper.
Step 5: Dress the Salad
- Drizzle the dressing over the salad and gently toss to combine.
Step 6: Garnish and Serve
- Sprinkle torn mint and basil leaves over the salad for a burst of freshness.
- If desired, add chia seeds for a healthy crunch.
Proven Tips for Culinary Success
- Massaging the kale is essential to soften its texture and make it more palatable.
- You can customize the dressing by adding Dijon mustard or a touch of balsamic vinegar for extra depth of flavor.
Anticipated FAQs
Can I make this salad in advance?
Yes, you can prepare the ingredients and dressing separately, then combine them just before serving to keep the salad fresh and crisp.
Can I use frozen blueberries?
While fresh blueberries are recommended for their texture and flavor, you can use frozen blueberries if fresh ones are not available.
What other protein sources can I use instead of edamame?
You can substitute edamame with grilled chicken, shrimp, or tofu for added protein.
This Kale & Avocado Salad with Blueberries & Edamame is a testament to the art of combining vibrant ingredients to create a masterpiece on your plate. Its healthful goodness and captivating flavors will leave food enthusiasts in awe, making it a must-have in your culinary repertoire.