Creamy and Colorful Raw Kale Salad
1 serving of creamy and colorful raw kale salad contains 358 Calories. The macronutrient breakdown is 33% carbs, 54% fat, and 13% protein. This is a good source of protein (23% of your Daily Value), fiber (52% of your Daily Value), and potassium (31% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 30 minutes
Ingredients
Directions
- Mince the garlic clove using a food processor.
- Add the avocados, lemon juice, water, salt, and pepper to the food processor. Process until the mixture is completely smooth and creamy.
- In a large bowl, combine the chopped kale, carrots, pumpkin seeds, and chopped apple.
- Pour the avocado dressing over the salad and toss with tongs, ensuring all the leaves are evenly coated.
- Cover the bowl with plastic wrap and refrigerate for at least 20 minutes to allow the flavors to meld before serving.
Nutrition Facts
For 1 serving of creamy and colorful raw kale salad (353g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 358 | |
| Fats | 24g | 31% |
| Saturated fats | 4g | 18% |
| Trans fats | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 121mg | 5% |
| Carbs | 33g | 12% |
| Net carbs | 18g | |
| Fiber | 15g | 52% |
| Sugar | 11g | |
| Protein | 13g | |
| Calcium | 236mg | 24% |
| Iron | 4mg | 52% |
| Potassium | 1446mg | 31% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 1209μg | |
| Beta carotene | 10670μg | |
| Caffeine | 0mg | |
| Choline | 31mg | 6% |
| Copper | 2mg | 267% |
| Fluoride | 10μg | |
| Folate (B9) | 290μg | 73% |
| Lycopene | 0.3μg | |
| Magnesium | 195mg | 46% |
| Manganese | 2mg | 78% |
| Niacin | 4mg | 26% |
| Pantothenic acid | 2mg | 35% |
| Phosphorus | 393mg | 56% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.4mg | 30% |
| Selenium | 3μg | 6% |
| Theobromine | 0mg | |
| Thiamine | 0.3mg | 24% |
| Vitamin A IU | 18908IU | |
| Vitamin A | 946μg | 105% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 1mg | 54% |
| Vitamin C | 181mg | 201% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 5mg | 32% |
| Vitamin K | 972μg | 810% |
| Zinc | 3mg | 25% |
| Sugars | ||
| Sugar | 11g | |
| Sucrose | 2g | |
| Glucose | 2g | |
| Fructose | 3g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0.1g | |
| Starch | 1g | |
| Fats | ||
| Saturated fats | 4g | 18% |
| Monounsaturated fats | 13g | |
| Polyunsaturated fats | 6g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0.1g | |
| Total omega 6 | 3g | |
| Alpha Linolenic Acid (ALA) | 0.1g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 1g | |
| Cystine | 0.2g | |
| Glutamic acid | 2g | |
| Glycine | 1g | |
| Histidine | 0.3g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 1g | |
| Lysine | 1g | |
| Methionine | 0.2g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.2g | |
| Tyrosine | 0.4g | |
| Valine | 1g | |
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