Kale and Beet Salad with Apples
User Reviews
5.0
162 reviews
Excellent
-
Prep Time
15 mins
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Cook Time
15 mins
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Total Time
1 hr
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Servings
4
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Calories
254 kcal
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Course
Salad
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Cuisine
North American
Kale and Beet Salad with Apples
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This vibrant and nutritious kale and beet salad with apples is a delicious combination of earthy beets, crisp apple slices, and hearty kale, tossed in a simple maple and cider vinaigrette.
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Ingredients
- 3 small beets peeled & quartered
- 6 cups kale stems and ribs removed, chopped into bite- size pieces
- 1 apple cored & sliced
- ¼ cup walnuts chopped
Dressing
- 3 tablespoon olive oil (divided) extra virgin
- 2 tbsp apple cider vinegar
- 2 tablespoon maple syrup
- ¼ teaspoon Kosher salt or sea salt
Instructions
- Preheat oven to 400°
- With cooking spray, lightly spray a piece of foil large enough to loosely wrap quartered beets.
- Place beets on the oiled side of the foil, and loosely wrap to make a sealed package.
- Put foil-wrapped beets on a baking sheet in the center of the oven and roast 30-45 minutes until tender.
- In the last 5 minutes of roasting time, spread walnuts on the baking sheet alongside the roasting beets to toast.
- Remove beets and walnuts from the oven, remove beets from foil, and allow to cool.
- When beets are cool, slice the quarters into thinner wedges.
- Make the dressing, by whisking lemon juice, 2 tablespoons of the olive oil, vinegar, parsley, and salt together in a bowl.
- Put the kale into a large bowl and pour 1 tablespoon of the olive oil over it.
- Use clean hands to massage the oil into the kale for about two minutes, until the leaves are slightly softened.
- Add apple slices, beet slices, and walnuts to the bowl and toss with the dressing.
- Serve immediately, or refrigerate and serve chilled
Notes
- Beets: I always prefer using fresh beets for this kale beet salad. However, I have used pre-cooked beets, canned beets, and even a combination of canned and pickled beets. If your beets came with the leafy tops attached, you can even add those to the salad. Or cook them: sautéed beet greens make a delicious side dish.
- Kale: Use any variety of fresh kale. You will need to separate the kale leaves from the ribs and stems and chop them into bite-sized pieces.
- Apple: Any variety of apple is great, but one on the tart side is a perfect balance for the earthy flavor of sweet beets in this tasty salad. If you slice the apple ahead of time, toss the slices in some fresh lemon juice to prevent browning.
- Walnuts: As mentioned, pecans work and any other nut will add a nice crunch, too. Other add-ins could include pumpkin seeds, or sunflower seeds, red onion, feta cheese or creamy goat cheese.
- Kale Massage: The secret to using raw kale in a salad is massaging the leaves. Rubbing the kale leaves with olive oil will make it more tender and less bitter. Just don't over do it. We still want the kale to retain its crisp texture. If you are using baby kale, which is thinner and more tender, you won't need to massage it.
- Storage: Store leftover kale and beet salad in the fridge in an airtight container for up to three days.
Nutrition Information
Show Details
Calories
254kcal
(13%)
Carbohydrates
24g
(8%)
Protein
5g
(10%)
Fat
17g
(26%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
5g
Monounsaturated Fat
8g
Sodium
249mg
(10%)
Potassium
659mg
(19%)
Fiber
7g
(28%)
Sugar
16g
(32%)
Vitamin A
10086IU
(202%)
Vitamin C
99mg
(110%)
Calcium
287mg
(29%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 254 kcal
% Daily Value*
| Calories | 254kcal | 13% |
| Carbohydrates | 24g | 8% |
| Protein | 5g | 10% |
| Fat | 17g | 26% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 5g | 29% |
| Monounsaturated Fat | 8g | 40% |
| Sodium | 249mg | 10% |
| Potassium | 659mg | 14% |
| Fiber | 7g | 28% |
| Sugar | 16g | 32% |
| Vitamin A | 10086IU | 202% |
| Vitamin C | 99mg | 110% |
| Calcium | 287mg | 29% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
162 reviews
Excellent
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