0 from 3 votes
Kale and Apple Salad
Made with only a handful of ingredients, this kale and apple salad is a simple recipe that you can whip up in no time. Not only is it delightfully fresh, crunchy, and hearty, but this salad pairs perfectly with pretty much everything from a weeknight meal to a holiday spread.
Prep Time
30 mins
Total Time
30 mins
Servings: 4 servings
Calories: 465 kcal
Course:
Salad
Cuisine:
American
Ingredients
- 8 cups kale washed, stems removed, and cut into bite-sized pieces
- 3 apples washed and sliced
- 3 cups carrots julienned or your cut of choice
- 3 shallots sliced, or small red onion
For the Salad Dressing
- 8 tablespoons olive oil or avocado oil
- 3 tablespoons maple syrup
- 1½ tablespoon Dijon mustard
- 1½ tablespoon apple cider vinegar
- 1½ tablespoon lemon juice
- Zest of 1 lemon
- ¾ teaspoon salt or more
- ¼ teaspoon pepper or more
Instructions
- In a large bowl, soak sliced apples for 5 minutes in enough salted water to cover them. Use ½ teaspoon of salt per cup of water. Drain, rinse, and set aside.
- Add the olive oil, maple syrup, Dijon mustard, apple cider vinegar, lemon juice, lemon zest, salt, and pepper to a small bowl. Mix until the salad dressing is well combined.
- Add a couple of tablespoons of the salad dressing to the kale in a large bowl and massage with clean hands for at least a minute.
- Add the apples, carrots, shallots, and the rest of the salad dressing to the kale. Toss to combine and enjoy!
Cup of Yum
Notes
- ½ bunch of kale.
- 8 cups of kale is around a large bunch to 1½ bunch of kale.
Nutrition Information
Calories
465kcal
(23%)
Carbohydrates
48g
(16%)
Protein
6g
(12%)
Fat
31g
(48%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
4g
Monounsaturated Fat
21g
Sodium
641mg
(27%)
Potassium
1036mg
(30%)
Fiber
12g
(48%)
Sugar
31g
(62%)
Vitamin A
29504IU
(590%)
Vitamin C
141mg
(157%)
Calcium
409mg
(41%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 465
% Daily Value*
| Calories | 465kcal | 23% |
| Carbohydrates | 48g | 16% |
| Protein | 6g | 12% |
| Fat | 31g | 48% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 4g | 24% |
| Monounsaturated Fat | 21g | 105% |
| Sodium | 641mg | 27% |
| Potassium | 1036mg | 22% |
| Fiber | 12g | 48% |
| Sugar | 31g | 62% |
| Vitamin A | 29504IU | 590% |
| Vitamin C | 141mg | 157% |
| Calcium | 409mg | 41% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.