5.0 from 12 votes
Kale Apple Slaw Recipe
Kale Apple Slaw recipe like you find at Tropical Smoothie Cafe made in 15 minutes! Vegan & gluten-free, it’s a great recipe to serve by itself for a healthy and nutritious meal or to serve as a side dish with tacos and meat dishes.
Prep Time
15 mins
Total Time
15 mins
Servings: 4 servings
Calories: 250 kcal
Course:
Salad
Cuisine:
Vegan
Ingredients
For The Maple Dijon Vinaigrette
- 2 tablespoons real maple syrup
- 1 tablespoon Dijon mustard
- 1 clove garlic minced
- 2 tablespoons apple cider vinegar or red wine vinegar
- ¼ cup olive oil
- ½ teaspoon kosher salt
- ¼ teaspoon black pepper
- ½ small red onion sliced thinly
For The Kale Apple Slaw
- 6 cups curly kale (1 bunch destemmed and cut into ribbons)
- 2 carrots shredded
- 1 cup red cabbage sliced thinly
- 1 apple sliced thinly
- 1 cup sunflower seeds or any other nuts
Instructions
- To make the salad dressing: Whisk together maple syrup, dijon mustard, garlic, apple cider vinegar, olive oil, salt and pepper in a small bowl or in a mason jar. Add in the sliced red onion and let it steep in it as you work on the rest of the ingredients.
- To make the Apple Kale Slaw: Place kale, shredded carrots and sliced red cabbage in a bowl. Drizzle it with the dressing. Using clean hands, give them a light massage making sure to distribute the dressing evenly throughout the salad. As you massage, the tough kale leaves will soften.
- Top it off with sliced apple and sunflower seeds. Give it a toss and serve.
Cup of Yum
Notes
- : This is an optional step but letting your red onion slices soak in the dressing will give them a great texture and make them less bitter and overpowering.
- : To make sure every bite of this recipe bursts with flavor, make sure you thinly slice all of your ingredients. Small pieces make it easier for your veggies to soak up the tangy dressing.
- : Though it may seem like an odd step, massaging the kale is crucial to giving your leaves the perfect, tender texture. The massaging process infuses the kale with the acidic dressing, which helps break down the parts of fresh kale that are hard to digest.
- : Once prepared, kale and apple coleslaw will stay fresh in an airtight container for up to 3 days. Be sure to store it in an airtight container in the fridge.
- Steep the red onion: This is an optional step but letting your red onion slices soak in the dressing will give them a great texture and make them less bitter and overpowering.
- Slice everything thinly: To make sure every bite of this recipe bursts with flavor, make sure you thinly slice all of your ingredients. Small pieces make it easier for your veggies to soak up the tangy dressing.
- Massage the kale: Though it may seem like an odd step, massaging the kale is crucial to giving your leaves the perfect, tender texture. The massaging process infuses the kale with the acidic dressing, which helps break down the parts of fresh kale that are hard to digest.
- Storage: Once prepared, kale and apple coleslaw will stay fresh in an airtight container for up to 3 days. Be sure to store it in an airtight container in the fridge.
Nutrition Information
Calories
250kcal
(13%)
Carbohydrates
28g
(9%)
Protein
5g
(10%)
Fat
15g
(23%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
2g
Monounsaturated Fat
10g
Sodium
401mg
(17%)
Potassium
752mg
(21%)
Fiber
3g
(12%)
Sugar
14g
(28%)
Vitamin A
15412IU
(308%)
Vitamin C
138mg
(153%)
Calcium
193mg
(19%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 250
% Daily Value*
| Calories | 250kcal | 13% |
| Carbohydrates | 28g | 9% |
| Protein | 5g | 10% |
| Fat | 15g | 23% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 10g | 50% |
| Sodium | 401mg | 17% |
| Potassium | 752mg | 16% |
| Fiber | 3g | 12% |
| Sugar | 14g | 28% |
| Vitamin A | 15412IU | 308% |
| Vitamin C | 138mg | 153% |
| Calcium | 193mg | 19% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.