Kale Apple Salad Recipe
User Reviews
5
Kale Apple Salad Recipe
Description
The Kale Apple Salad Recipe begins by preparing a dressing of fresh lemon juice, extra virgin olive oil, honey, salt, and black pepper, stirred until the honey dissolves. Kale leaves are rinsed, chopped into bite-sized pieces, rinsed again to remove any grit, and dried thoroughly. The kale is combined with dried cranberries and massaged with the dressing until it wilts slightly. The salad is refrigerated for at least four hours, often overnight, allowing the flavors to meld and the kale to tenderize.
Before serving, crisp sliced apples and pears, thinly sliced red onion, and toasted pecans are added and tossed just before eating. The combination yields a salad with varied textures from soft, wilted kale to crunchy nuts and fruit, and a balanced flavor profile integrating tangy lemon dressing with sweet and savory elements.
Ingredients
Ingredients for Salad Dressing:
- 4 Tbsp lemon juice fresh
- 4 Tbsp extra virgin olive oil
- 1 Tbsp honey or sugar
- 1/2 tsp salt
- 1/8 tsp black pepper
Ingredients for Kale Salad:
- 1 kale 8 cups loosely packed) well rinsed, bunch
- 1 cup craisins dried cranberries
- 1 red onion thinly sliced, small
- 1 apple (I used a crisp fuji apple)
- 1 pear (firm)
- 1 cup pecans toasted on a dry skillet
Instructions
- Combine all dressing ingredients and stir together until honey dissolves then set aside.
- Rinse and strip kale leaves. Chop in bite-sized pieces. I rinse the chopped leaves a second time to ensure there isn't any dust hidden in the curly leaves then dry in a salad spinner.
- Place kale in a salad bowl, top with 1 cup craisins and drizzle with dressing. Use hands to stir well and massage lightly until kale just starts to wilt. Cover and refrigerate 4 hours or overnight.
- Before serving, add sliced apples, sliced pears, thinly sliced onions and toasted pecans. Toss to combine.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6as a side salad
Amount Per Serving
Calories 275 kcal
% Daily Value*
| Calories | 275kcal | 14% |
| Carbs | 34g | |
| Protein | 2g | 4% |
| Fat | 17g | 26% |
| Saturated Fat | 2g | 10% |
| Sodium | 200mg | 8% |
| Potassium | 226mg | 5% |
| Fiber | 5g | 20% |
| Sugar | 24g | 48% |
| Vitamin A | 975IU | 20% |
| Vitamin C | 19mg | 21% |
| Calcium | 37mg | 4% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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