Chopped Kale Salad with Edamame, Carrot and Avocado

Chopped kale salad with edamame carrot and avocado recipe

Hello from sunny San Diego! I’ve been soaking up sunshine on the beach and clinking drinks with a good friend over the past few days. Maybe a little too much of each. For once, I’m looking forward to returning to my regular routine. Long walks with Cookie and big green salads like this one sound mighty appealing at the moment.

Before I skipped town, P.F. Chang’s challenged me to create an original recipe containing a few of their summer seasonal ingredients. Avocado, pineapple, quinoa, lime, red bell pepper, Thai basil? Challenge accepted! I really love creating recipes around special ingredients; constraints seem to inspire creativity. Please let me know if you have any recipe requests for me.

chopped kale and carrot ribbons

For this challenge, I ended up an Asian-inspired kale salad tossed in a homemade tamari-ginger vinaigrette. It’s loaded with crisp carrots, bell pepper and snap peas, and balanced with creamy avocado and edamame. The kale salad recipes on this blog are among my favorites, but this one might just be tops.

I only wish I had one of these detoxifying kale salads waiting for me at home. Cookie and I walk past a P.F. Chang’s every evening, so we might sample their fresh summer menu while my fridge is empty.

avocado and red bell pepperChopped kale salad ingredientstamari-ginger vinaigretteHealthy chopped kale salad with Asian flavors - cookieandkate.comAsian chopped kale salad

Chopped Kale Salad with Edamame, Carrot and Avocado
5.0 from 13 reviews
Recipe type: Salad
Cuisine: Asian
Prep time: 
Total time: 
Serves: 4
A colorful chopped kale salad bursting with Asian flavors, including ginger, cilantro, Thai basil and soy. This salad is vegan and gluten free, so it would make a great potluck dish.
  • 1 bunch kale (preferably lacinato/Tuscan/dinosaur kale but regular curly kale works, too)
  • fine-grain sea salt
  • 1 cup chopped snow peas (slice off tough ends first)
  • 1 large carrot, peeled and ribboned with a vegetable peeler
  • 1 small red bell pepper, deseeded and chopped
  • 1 heaping cup organic edamame (if using frozen edamame, defrost by tossing into a pot of boiling water for 3 to 4 minutes)
  • 1 avocado, pitted and sliced into small chunks
  • 1 large shallot, finely sliced
  • handful cilantro, chopped
  • handful Thai basil (or regular basil), chopped
Tamari-Ginger Vinaigrette
  • ¼ cup olive oil
  • 2 tablespoons rice vinegar
  • 1 tablespoon finely grated ginger
  • 1 tablespoon low-sodium tamari (or other low-sodium soy sauce*)
  • 2 teaspoons lime juice
  • 3 garlic cloves, pressed or minced
  1. Use a chef's knife to remove the tough ribs from the kale, then discard them. Chop the kale leaves into small, bite-sized pieces and transfer them to a mixing bowl. Sprinkle the kale with a dash of sea salt and use your hands to massage the kale by scrunching up the leaves in your hands and releasing until the kale is a darker green and fragrant. Toss the remaining salad dressing ingredients with the kale.
  2. To make the vinaigrette, whisk together all the ingredients until emulsified. Toss the dressing with the salad and serve.
Yields 2 enormous salads or 4 medium.
Storage suggestions: Leftovers will keep well in the fridge for a day or two.
*Make it gluten free: Tamari is a gluten-free Japanese soy sauce that has a flavor I love and is readily available at stores. If you want your salad to be gluten-free, be sure to pick a gluten-free soy sauce.
Want more kale salads? Check out my kale salad roundup and tips!


  1. says

    Asian flavours, kale and avocado are always delicious (although I’ve never had them all together) and edamame are especially doing it for me right now, so I know I’d love this salad :)

  2. says… this looks AMAZING!! I have a kale salad going up on my blog tomorrow morning, but I love your Asian twist! Especially that ginger tamari dressing…. I think this is going to be on my weekend menu for sure!

  3. says

    Yummer! i know how it is, starting to crave anything GREEN after I’ve been splurging for a couple days. This salad looks just perfect! :)

  4. says

    I have been on the lookout for a new kale recipe. It seems that our garden is the perfect place for kale and that means that I have so much that I don’t even know what to do with it anymore. I am going to test out this salad. It looks so fresh and lovely!

  5. says

    I love the vacation – real life balance. It’s so much fun to indulge on vacation and then fully enjoy the full return to home and healthier routines. Have a wonderful trip, Kate!

  6. says

    I always feel like I do better with creating recipes when I have constraints as well. So weird.
    Anyways this salad! Gorgeous! And totally what I want in my belly. Like…now.

  7. says

    I love kale-based salads; they’re so good for a pack-up lunch for a picnic, or a beach day. I always find that the dressing never wilts the leaves too much, which is awesome. Great dressing recipe too!

    • says

      Thank you, Tracy! I’m so glad you found it to be worth the effort. I think that you could skip a couple add-ins (peas, red peppers) next time and it would still be very good.

  8. Kyra says

    This salad is amazing! I travel a fair bit and made it three times in one week – each time for a very appreciative family member! I am not vegetarian, so added shrimp to it (at my coworkers suggestion) as well as cashews! It’s a superb salad and i’m so glad you introduced me to it!!!!!

  9. Elinor says

    This salad was enormously popular even with my picky teenage sister who shuns greens. I love the edamame for the protein and the carrot ribbons for their festive colour. The dressing is delicious too, though I added quite a lot more ginger and lime than it calls for. I always chop up the veggies ahead of time and keep them in the fridge until serving time, when I add the dressing & avocado. It makes the prep a little easier. Thanks for a great recipe!

  10. says

    one quick note and im not sure if its been mentioned before but regular soy sauce is not gluten free. i only know this because my BF cant have gluten, its something i never would have thought of previously. if youre going to take this to a pot luck and say its gluten free please be sure to use gluten free soy sauce. that gluten is a sneaky devil. hiding in all sorts of unexpected places. cant wait to make this tonight! thanks for the recipe!!

  11. Joseph Spinelli says

    I can’t stand kale. I use it for juicing but i don’t like the taste of it. I had some dinosaur kale left over and made this salad and it was AWESEOME!!!. WOW, I can’t believe it. I ate my entire serving. I served it with some Samosas from Whole Foods and it really made a great meal for my family. Thanks for posting this. I am going to look around and sample some of your other recipes.

    • says

      Joseph, so glad to hear that you’re a kale convert! I have several other kale salads that you might love. Thanks for commenting!

  12. Lori Pickard says

    This salad is awesome!!! We paired it with fresh baked cod and it was a delightful combination. It was my first time trying kale, I will definitely be making this salad again soon.

  13. Erin says

    I absolutely love this salad! The dressing is unique and flavourful. Thank you for sharing the recipe. I intend on making it again this week.

  14. Lisa says

    Wow I LOVED this salad, I mixed it with cooked brown rice and it was just delicious. The dressing is awsome. Thanks for sharing.

  15. Kate says

    I LOVE this salad, and virtually lived off of it for several months last summer when you first posted the recipe. I’ve re-found it again this summer and it’s just as good as the first time. I like to add chopped mango and cashews to the mix, and if I make it for dinner, I add prawns too. Fantastic every which way!

  16. vicki says

    Just had to thank you for the FANTASTIC recipe. I’ve tried four separate kale salad recipes in the past few months and this is by FAR my fav.
    Now, if I can just get my (processed-food-loving) 14 yr old son to agree…

  17. J says

    I just made this salad this evening. It totally changed how I approach salad. I always wanted to do this but didn’t know how to prep the kale. I followed your simple directions and viola! I added basil to the dressing b/c of no cilantro and it was still wonderful. I am a busy teacher and usually tired after work but I had such a fun, relaxing time creating this. It didn’t hurt that I had project runway on while I ripped up the kale… Anyway, thank you!

  18. Rebecca says

    Another phenomenal salad. Loved all the colors and flavors, especially the dressing. My husband did say there was a LOT of chopping involved, but then he was hungry at the time. Thanks for another great recipe!

  19. Peter says

    Delicious recipe! A weekly staple at my house. I add 1/2 Tbs of Sesame Oil for a little extra flavor in the dressing.

  20. DK says

    This looks delicious and the photos are amazing. One quick suggestion, though: in most Asian cultures, it is considered extremely rude/is a major faux pas to have chopsticks sticking out of the bowl/food. (It would only be done in funerary ceremonies and as such is considered a symbol of death). This is why one would usually see chopsticks either to the side of a dish or laying across the top of a bowl, never sticking out of the food as you have portrayed them in the photos. (Different Asian cultures have different chopstick- and food-customs, but this is pretty much a universally shared taboo.) Since you are framing this as an “Asian” salad, I thought you might want to know this, especially for any future photo shoots.
    The recipe sounds great though, and I look forward to trying it out.

    • says

      Hi DK, thank you for letting me know. Someone else informed me of that a while ago and I’ve been sure not to make that mistake again! I’d retake these if I could just find the time!

  21. Kimberly says

    I made it for the first time for a picnic this weekend, and it was a hit! What an awesome salad. Many people asked me for the recipe, so I am sharing your website. I cannot wait to make this again!

  22. Tara says

    Great salad! Awesome combination of veggies. I used sesame oil instead of olive oil; rave reviews on the dressing!

  23. Jill says

    This salad is amazing. Didn’t have peas but didn’t miss them. Also didn’t have basil (will try it next time I make it). I also added toasted slivered almonds.
    This will be my go to summer salad for pot lucks!

  24. BG says

    A friend brought this to A BBQ, and it was delicious! Think she made this as stated. I couldn’t get enough. I will be making it very soon.

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