Low FODMAP Kale Sesame Salad with Tamari-Ginger Dressing
Massaged kale with carrots, avocado, and toasted sesame seeds in an umami-rich ginger dressing. Bold Asian flavors meet superfood greens.
Instructions
- 1
Toast sesame seeds in a small dry skillet over medium-high heat until golden, about 1 minute. Stir constantly to prevent burning. Set aside.
- 2
Place shredded kale in a large salad bowl.
- 3
Add 1 tablespoon olive oil and massage kale with your hands until leaves become soft and tender, about 2-3 minutes.
- 4
Add scallion greens and carrots to the massaged kale.
- 5
In a small bowl, whisk together vinegar, ginger, soy sauce, lime juice, and asafetida if using.
- 6
Add remaining 2 tablespoons olive oil and whisk to combine.
- 7
Pour dressing over kale and toss to combine.
- 8
Divide between 2 salad bowls.
- 9
Top each with half the avocado slices, toasted sesame seeds, and fresh basil.
FODMAP Notes
Kale is low FODMAP. Avocado is limited to 1/8 of a whole avocado per serving - this recipe provides exactly that. Only scallion greens are used. Asafetida provides onion-like flavor without FODMAPs (optional).
Tips
- 💡 Massage kale until it turns bright green and shrinks in volume
- 💡 Add edamame (shelled, 1/4 cup) for protein
- 💡 Top with grilled chicken or salmon
- 💡 Use a mandoline for perfect carrot julienne
Recipe Notes
Massaging kale transforms its tough leaves into tender, flavorful greens. The umami-rich dressing pairs beautifully with the earthy kale and creamy avocado.
Substitutions
- Greens: Swiss chard or collards
- Nuts: Add cashews or peanuts
- Protein: Grilled tofu or chicken
Storage
- Refrigerator: Massaged kale keeps 2 days
- Best: Add avocado just before serving
FODMAP Stacking Note
One serving (1/2 of salad) is low FODMAP. Avocado is carefully portioned.
Related Recipes
- Low FODMAP Apple Carrot Kale Salad
- Low FODMAP Asian Vegetable Stir-Fry
- Low FODMAP Five-Spice Pork Salad