Kale apple salad
User Reviews
5.0
183 reviews
Excellent
-
Prep Time
10 mins
-
Total Time
10 mins
-
Servings
4 servings
-
Calories
203 kcal
-
Course
Salad
-
Cuisine
North American
Kale apple salad
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A light and zesty kale apple salad that takes ordinary kale salad to another level! Transform kale with a good massage, a light poppy seed dressing and chunks of sweet, crunchy apple.
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Ingredients
- 1 bunch kale curly or lacinato
- 2 Cosmic Crisp apples
- ¼ red onion finely diced
- 3 tablespoon apple cider vinegar
- 2 tablespoon honey or maple syrup, optional
- 1 tablespoon Dijon mustard
- 3 teaspoon poppy seeds
- 3 tablespoon olive oil
- ¼ teaspoon salt
- ⅛ teaspoon pepper
Instructions
- To make kale and apple salad: remove the ribs of the kale and slice the kale leaves thinly into narrow ribbons. Pour a bit of olive oil on the leaves, and massage them for 3-5 minutes. Transfer to a large salad bowl.
- Dice the apple into cubes or matchsticks (you may want to use a mandolin for this).
- To make dressing, add finely diced onion and the rest of the dressing ingredients to a jar. Seal tightly and shake until emulsified. Pour the dressing to bowl with kale and apples, and toss until the kale apple salad is fully coated.
Equipments used:
Nutrition Information
Show Details
Calories
203kcal
(10%)
Carbohydrates
24g
(8%)
Protein
2g
(4%)
Fat
12g
(18%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
2g
Monounsaturated Fat
8g
Sodium
207mg
(9%)
Potassium
257mg
(7%)
Fiber
4g
(16%)
Sugar
19g
(38%)
Vitamin A
3299IU
(66%)
Vitamin C
35mg
(39%)
Calcium
126mg
(13%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 203 kcal
% Daily Value*
| Calories | 203kcal | 10% |
| Carbohydrates | 24g | 8% |
| Protein | 2g | 4% |
| Fat | 12g | 18% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 8g | 40% |
| Sodium | 207mg | 9% |
| Potassium | 257mg | 5% |
| Fiber | 4g | 16% |
| Sugar | 19g | 38% |
| Vitamin A | 3299IU | 66% |
| Vitamin C | 35mg | 39% |
| Calcium | 126mg | 13% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
183 reviews
Excellent
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