This delicious, nutritious, and satisfying salad provides powerful support for your body to heal, protect and maintain your best health and weight. The goodness of leafy greens via the kale, the raw vegetables and fresh lemon juice provide highly alkalizing support for your body.

This salad will supply you with healthy carbohydrates, protein and fat. It is rich in vitamins, minerals, antioxidants and phytonutrients, as well as fiber. It is naturally low in sodium and cholesterol free.

Characteristics

TYPE: salad, meal
PREPARATION: < 15 mins
SERVING: Makes 1 whole-meal salad

  • 100% Whole-food
  • 100% Plant-based (vegan)
  • High Raw (or fully raw)
  • Grain-free
  • Wheat-free
  • Gluten-free
  • Peanut-free
  • Nut-free
  • Soy-free
  • Corn-free
  • Oil-free
  • Refined sugar-free

Goodies Needed*

INGREDIENTS:

TOOLS:

Preparation Steps

  1. Wash the kale leaves, remove the center stalk and shake off excess water.
  2. Cut up the kale leaves as finely as desired and place into a bowl.
  3. Wash the lemon, roll around on your cutting board while applying pressure to release the juices, cut in half and squeeze the juice all over the kale.
  4. Add the salt to the lemon and kale and mix around thoroughly. Set aside.
  5. Wash the avocado, cut in half and remove the pit. Peel the skin and dice the avocado into the salad. (See how to work with an avocado.)
  6. Wash the tomato, cut into slices, then dice and add to your salad.
  7. Wash the bell pepper, cut in half, remove the core and seeds, then dice and add to your salad.
  8. Add the beans into the salad, along with the nutritional yeast, pepper, cumin and garlic powder. Stir everything thoroughly together and taste. If needed, adjust spice quantities further to your liking. Enjoy!

Tips

  • Watch an instructional video by Evita on how to make a whole-meal salad.
  • If you do not enjoy or cannot easily get the nutritional yeast, you can omit that ingredient.
  • If you would like the salad to be spicier, add in some cayenne/chili powder.
  • You can also experiment with other herbs and spices that you enjoy.
  • You can use any bean you like for this salad, and rotate regularly for increased variety. Note: not all beans are safe for consumption in their sprouted forms, so do your research if you will be using sprouts instead of cooked beans.
  • Adjust the ingredient amounts for your personal metabolic needs. You can use slightly less or much more of any of the ingredients to properly meet your needs.
  • Be sure to avoid adding oils to this salad to keep its whole-food integrity. You are already getting healthy fats via the avocado. If more healthy fats are desired, add in some seeds or nuts.

Meal Nutritional Benefits

Kale

  • provides healthy carbohydrates, fiber, protein, and is naturally low in fat
  • provides lots of phytonutrients, antioxidants, anti-inflammatory, and anti-cancer benefits
  • provides vitamins, especially vitamins A, C, K, and most B vitamins, including folate
  • provides minerals, especially potassium, calcium, phosphorus, magnesium, iron, and selenium
  • supports optimal health, weight, healing, and prevention
  • supports healthy eyesight, blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, infections, diabetes, osteoporosis, arthritis/rheumatism, and other diseases

Chickpeas / Garbanzo Beans / Hummus

  • provide healthy carbohydrates, fiber, protein, and are naturally low in fat
  • provide phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin A, C, K, and most B vitamins, including folate and choline
  • provide minerals, especially potassium, phosphorus, calcium, magnesium, iron, zinc, manganese, and selenium
  • support optimal health, weight, healing, and prevention
  • support healthy, blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases
  • Tip: Enjoy all varieties of chickpeas for more variety, including Kabuli (light-colored) and Desi (dark-colored)

Avocados

  • provide healthy fats, protein, carbohydrates, and fiber
  • provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin A, C, E, K, and most B vitamins, including folate
  • provide minerals, especially in potassium, phosphorus, magnesium, calcium, zinc, iron, and selenium
  • support optimal health, weight, healing, and prevention
  • support proper eye health, skin health, and immune health
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases

Tomatoes

  • provide some carbohydrates, fiber, protein, and are virtually fat-free
  • provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin A, C, K, and some B vitamins, including folate
  • provide minerals, especially potassium, phosphorus, magnesium, calcium, chromium, and zinc
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • support healthy eye health, immune health, and digestive health
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases

Bell Peppers

  • provide some carbohydrates, fiber, protein, and are virtually fat-free
  • provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin A, C, E, K, and most B vitamins, including folate
  • provide minerals, especially potassium, phosphorus, magnesium, calcium, and iron
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer, diabetes type 2, infections, and other diseases

Lemons

  • provide alkalizing, cleansing, detoxifying, anti-inflammatory, and anti-microbial benefits
  • provide lots of phytonutrients and antioxidants
  • provide some vitamins and minerals, most specifically vitamin C
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, cholesterol levels, and liver function
  • protect against cardiovascular disease, cancer, diabetes, infections, and other diseases

Nutritional Yeast

  • great source of highly-digestible protein and nutrients
  • provide vitamins, especially B vitamins, including vitamin B12
  • provide minerals, especially molybdenum, iron, selenium, zinc, phosphorus and manganese
  • supports optimal health, weight, healing, and prevention
  • for more info, see the nutritional yeast overview on Best Natural Foods
  • Tips: Choose a reputable brand of nutritional yeast, as vitamin and mineral amounts will vary widely and some can contain GMO contamination. Note, not all brands contain vitamin B12, so choose a dependable source. Sari Nutritional Yeast is all-natural and non-fortified.

Unrefined Salt

  • unrefined sea salt unrefined Himalayan salt
  • naturally alkalizing
  • a source of over 80 essential and trace minerals
  • supports optimal blood pressure, heart and nervous system health
  • supports optimal health, weight, healing, and prevention
  • Health Tip: avoid all forms of refined, white salt and processed foods made with it

Black Pepper

  • not a significant source of calories or macronutrients (carbs, fats, protein)
  • provides phytonutrients and antioxidants
  • provides anti-inflammatory, antibacterial, and antiviral properties
  • provides vitamins, including vitamin A, C, and K
  • provides minerals, including potassium, calcium, magnesium, phosphorus, and iron
  • supports optimal health, weight, healing, and prevention
  • supports digestive health; helps prevent bloating and gas
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, and other diseases

Garlic

  • provides anti-inflammatory, antibacterial, and antiviral properties
  • provides lots of phytonutrients and antioxidants
  • provides vitamins, especially vitamin C and some B vitamins
  • provides minerals, especially manganese, selenium, calcium, phosphorus, and copper
  • supports optimal health, weight, healing, and prevention
  • supports the immune system and iron metabolism
  • protects against cancer, cardiovascular disease, and diabetes type 2
  • supports healthy blood pressure, blood sugar, and cholesterol levels

Cumin

  • not a significant source of calories or macronutrients
  • provides phytonutrients, antioxidants, anti-inflammatory, and antimicrobial benefits
  • provides vitamins, including vitamin A, C, and some B vitamins
  • provides minerals, especially potassium, calcium, phosphorus, magnesium, and iron
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, infections, and other diseases

Recommended Products*

(*) Include affiliate links to Amazon. As an Amazon Associate, I earn a small percentage from qualifying purchases and it does not cost you anything extra.