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5.0 from 162 votes

Kale and Beet Salad with Apples

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.

Prep Time
15 mins
Cook Time
15 mins
Total Time
1 hr
Servings: 4
Calories: 254 kcal
Course: Salad
Cuisine: North American

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

    Cup of Yum
  1. Preheat oven to 400°
  2. With cooking spray, lightly spray a piece of foil large enough to loosely wrap quartered beets.
  3. Place beets on the oiled side of the foil, and loosely wrap to make a sealed package.
  4. Put foil-wrapped beets on a baking sheet in the center of the oven and roast 30-45 minutes until tender.
  5. In the last 5 minutes of roasting time, spread walnuts on the baking sheet alongside the roasting beets to toast.
  6. Remove beets and walnuts from the oven, remove beets from foil, and allow to cool.
  7. When beets are cool, slice the quarters into thinner wedges.
  8. Make the dressing, by whisking lemon juice, 2 tablespoons of the olive oil, vinegar, parsley, and salt together in a bowl.
  9. Put the kale into a large bowl and pour 1 tablespoon of the olive oil over it.
  10. Use clean hands to massage the oil into the kale for about two minutes, until the leaves are slightly softened.
  11. Add apple slices, beet slices, and walnuts to the bowl and toss with the dressing.
  12. 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

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

% 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.