Kale apple salad
User Reviews
5
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Prep Time
10 mins
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Total Time
10 mins
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Servings
4 servings
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Calories
203 kcal
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Course
Salad
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Cuisine
North American
Kale apple salad
Description
The Kale Apple Salad starts by removing the kale ribs and slicing the leaves into thin ribbons. Massaging the kale with olive oil softens the leaves, reducing bitterness and creating a tender base. Diced Cosmic Crisp apples add a crisp, sweet contrast alongside finely diced red onion for a sharp bite.
The dressing, emulsified by shaking apple cider vinegar, honey or maple syrup, Dijon mustard, poppy seeds, olive oil, salt, and pepper, dresses the salad fully, coating the kale and apples for balanced flavor. This combination yields a fresh, vibrant salad showcasing crunchy textures and a mix of sweet, tangy, and savory elements.
This salad works well as a light side dish or starter, complementing a range of main courses. Its components can be easily adjusted in quantity to suit servings or taste preferences.
Ingredients
- 1 bunch kale curly or lacinato
- 2 apple Cosmic Crisp variety
- 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 black 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.
Nutrition Information
Show DetailsNutrition 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.
User Reviews
Overall Rating
5
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