Kale and Beet Salad with Apples
User Reviews
5
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Prep Time
15 mins
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Cook Time
45 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
Description
This Kale and Beet Salad with Apples features quartered beets that are foil-roasted until tender, then sliced. Raw kale leaves are massaged with olive oil to soften their texture without losing crispness. Tart apple slices add a fresh contrast while toasted walnuts bring a crunchy element. The salad is finished with a dressing of olive oil, apple cider vinegar, and maple syrup, accented by salt for seasoning.
The salad blends earthy beet flavor, tender kale, sweet-tart apples, and nutty walnuts in a harmonious mix of textures from soft to crisp. Massaging the kale is a key step that reduces bitterness and improves mouthfeel, while roasting the beets concentrates their sweetness and softens them for easier eating.
This salad can be served as a vibrant side dish with grilled meats or as a light vegetarian main. It stores well in an airtight container for a few days, making it practical for meal prep or leftover enjoyment.
Fresh beets are preferred, but pre-cooked or canned beets work as convenient alternatives. Tart apple varieties best balance the earthy and sweet components. Additional ingredients like feta cheese or red onion may be included according to preference. Massage the kale lightly to retain some bite, especially when using durable kale varieties.
Ingredients
- 3 beet peeled & quartered, small
- 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 extra virgin, divided
- 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
- Fresh beets are ideal; pre-cooked or canned beets can substitute when needed.
- Tart apple varieties provide a good balance to the earthiness of beets in this salad.
- Massaging kale softens its texture while preserving some crispness; adjust duration based on kale variety.
- To prevent apple slices from browning, toss them with lemon juice if preparing ahead of time.
- Walnuts can be swapped with pecans or pumpkin seeds for different textures and flavors.
- Store leftovers refrigerated in airtight containers for up to three days.
Nutrition Information
Show DetailsNutrition 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.
User Reviews
Overall Rating
5
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