5.0 from 183 votes
Kale apple salad
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.
Prep Time
10 mins
Total Time
10 mins
Servings: 4 servings
Calories: 203 kcal
Course:
Salad
Cuisine:
North American
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.
Cup of Yum
Nutrition Information
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
% 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.