Kale Apple Salad
This Kale Apple Salad recipe is a fresh, tasty salad that is perfect for any time of year. Enjoy this great salad during the summer when you need a light lunch or during the Fall when the apples are right off the trees!
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Kale Apple Salad features a medley of dynamic flavors and textures. The distinct texture of curly kale with crisp apples, soft feta, cranberries and pecans, crunchy sunflower seeds, makes every single bite of this salad an adventure!
This is a great way to provide a fresh green salad for dinner, picnics, or prepping a lunch for the next day. Kale holds up well compared to other leafy salads, but you’ll still want to separate the apples and salad dressing from the rest of the ingredients to extend that storage life.
To finish off your Kale Apple Salad, a vinaigrette provides a tangy contrast to the rest of the ingredients. You can buy your favorite dressing from your local grocery stores or make your own homemade dressing!
Why You’ll Love this Recipe:
Fresh and Flavorful: Crisp apples, tangy vinaigrette, and creamy feta create a bright, balanced bite in every forkful.
Perfect Texture Mix: Crunchy pecans and sunflower seeds contrast beautifully with tender kale and chewy cranberries.
Nutritious and Satisfying: Packed with fiber, healthy fats, and vitamins, this salad is as nourishing as it is delicious.
Great for Make-Ahead: Kale holds up well, making this a perfect option for meal prep or potlucks.
Simple, Wholesome Ingredients: No complicated prep, just fresh produce and pantry staples combined in an easy, vibrant salad.
Ingredients to Make Kale Apple Salad:
- fresh kale. Use curly or lacinato (dinosaur) kale. Remove tough stems and chop finely for a more enjoyable texture.
- olive oil & lemon juice. Softens the kale and adds bright flavor. Massage well to tenderize the leaves and boost the overall taste.
- apples. Choose crisp, slightly sweet varieties like Honeycrisp apples or Fuji. Thin slices work best for even distribution throughout the salad.
- pecans. Toast them lightly for extra depth, or substitute with walnuts or sliced almonds if preferred.
- cranberries. Provide sweetness and chewiness that balances the tangy vinaigrette and salty feta.
- feta cheese. Adds creamy, salty contrast. Goat cheese or shaved parmesan can be used as alternatives.
- sunflower seeds. Bring extra crunch and nuttiness. Use roasted, unsalted seeds for the best flavor.
- citrus vinaigrette. Bright and zesty, it ties the salad together. Use your favorite store-bought brand or make your own.
How to Make Kale Apple Salad:
- Place chopped kale in a large bowl. Drizzle with olive oil and lemon juice. Use clean hands to massage the kale for about 1–2 minutes, until it softens and darkens in color.
- Add the sliced apples, chopped pecans, dried cranberries, feta cheese, and sunflower seeds to the bowl.
- Drizzle with citrus vinaigrette and toss gently to coat all ingredients evenly.
- Serve immediately, or let it chill in the fridge for 10–15 minutes to allow flavors to meld.
Recommended Equipment
Recipe Notes & Tips:
- Massage the kale: Don’t skip this step, when you massage kale, it softens the leaves, reduces bitterness, and makes the salad more enjoyable to eat.
- Thinly slice the apples: For the best texture and presentation, slice apples as thinly as possible. A mandoline or sharp knife works well.
- Toast the nuts: Lightly toasting the pecans in a dry skillet for 2–3 minutes enhances their flavor and crunch.
- Make it ahead: This salad holds up well in the fridge for several hours. Wait to add the vinaigrette and apples until just before serving to keep everything crisp.
- Customize it: Swap the apples for pears, use goat cheese instead of feta, or try a maple Dijon dressing for a seasonal twist.
- Serving idea: Great as a side dish or topped with grilled chicken for a full meal.
Serving Suggestions:
- Haddock Bake
- Chicken Mushroom Wild Rice Soup
- Crustless Chicken Quiche
- Pecan Crusted Salmon
- Chimichurri Steak
- Paprika Chicken
How to Store:
Before Dressing: If prepping ahead, store the massaged kale and toppings separately from the apples and vinaigrette. Refrigerate in airtight container for up to 2 days.
After Dressing: Once assembled and dressed, the salad will keep in the fridge for up to 1 day. Kale holds up better than other greens, but the apples may brown and the nuts can soften.
Refreshing Leftovers: If the salad has been sitting, add a handful of fresh kale or apple slices and a light splash of vinaigrette to revive it before serving.
FAQs:
Yes, spinach, arugula, or mixed greens work well, but they won’t hold up as long once dressed. If using delicate greens, add the dressing just before serving.
It’s highly recommended. Massaging makes the kale more tender and palatable by breaking down its natural toughness and bitterness.
Absolutely. Simply omit the feta or swap it with a plant-based alternative.
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Kale Apple Salad
Ingredients
- 1 bunch fresh kale
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- 2 apples, thinly sliced
- ½ cup chopped pecans
- ½ cup dried cranberries
- ½ cup crumbled feta cheese
- ¼ cup sunflower seeds
- ¼ cup citrus vinaigrette
Instructions
- Place chopped kale in a large bowl. Drizzle with olive oil and lemon juice. Use clean hands to massage the kale for about 1–2 minutes, until it softens and darkens in color.
- Add the sliced apples, chopped pecans, dried cranberries, feta cheese, and sunflower seeds to the bowl.
- Drizzle with citrus vinaigrette and toss gently to coat all ingredients evenly.
- Serve immediately, or let it chill in the fridge for 10–15 minutes to allow flavors to meld.
Notes
- Massage the kale: Don’t skip this step, it softens the leaves, reduces bitterness, and makes the salad more enjoyable to eat.
- Thinly slice the apples: For the best texture and presentation, slice apples as thinly as possible. A mandoline or sharp knife works well.
- Toast the nuts: Lightly toasting the pecans in a dry skillet for 2–3 minutes enhances their flavor and crunch.
- Make it ahead: This salad holds up well in the fridge for several hours. Wait to add the vinaigrette and apples until just before serving to keep everything crisp.
- Customize it: Swap the apples for pears, use goat cheese instead of feta, or try a maple Dijon dressing for a seasonal twist.
- Serving idea: Great as a side dish or topped with grilled chicken for a full meal.
Nutrition Facts:
These nutrition facts are estimated and can vary based on ingredient brands, portion sizes, and preparation methods. Always consult product labels or a nutrition professional for precise information.Calories: 260
Fat: 18g
Saturated Fat: 4g
Carbohydrates: 21g
Fiber: 4g
Sugar: 14g
Protein: 5g
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