Kale Salad with Apples and Walnuts
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Kale Salad with Apples and Walnuts
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This hearty massaged kale salad is made with sweet apples and crunchy walnuts. Great for making ahead and packing in lunches!
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Ingredients
- 1 bunch Lacinato kale (or other type of kale, stem removed and finely chopped)
- 1 tablespoon extra virgin olive oil
- 2 tablespoons lemon juice
- salt and pepper (taste)
- ¼ cup walnuts (toasted and chopped)
- 1 apple (cored and diced)
- ¼ cup feta cheese (crumbled)
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Instructions
- Add kale to a medium bowl along with olive oil, lemon juice and salt and pepper to taste. Using your hands, gently massage the kale for about 60 seconds, helping it tenderize.
- In a small pan, heat the walnuts over medium-low heat. Stir until toasted and slightly browned, about 2-3 minutes. You'll know they're toasted when you can smell them. Remove walnuts from pan and finely chop.
- Add toasted, chopped walnuts to the bowl along with apple and feta. Toss well and add more salt and pepper to taste if needed.
Nutrition Information
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Serving
1cup
Calories
162kcal
(8%)
Carbohydrates
14g
(5%)
Protein
5g
(10%)
Fat
11g
(17%)
Saturated Fat
2g
(10%)
Cholesterol
8mg
(3%)
Sodium
131mg
(5%)
Potassium
412mg
(12%)
Fiber
2g
(8%)
Sugar
5g
(10%)
Vitamin A
6807IU
(136%)
Vitamin C
86mg
(96%)
Calcium
157mg
(16%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 162 kcal
% Daily Value*
| Serving | 1cup | |
| Calories | 162kcal | 8% |
| Carbohydrates | 14g | 5% |
| Protein | 5g | 10% |
| Fat | 11g | 17% |
| Saturated Fat | 2g | 10% |
| Cholesterol | 8mg | 3% |
| Sodium | 131mg | 5% |
| Potassium | 412mg | 9% |
| Fiber | 2g | 8% |
| Sugar | 5g | 10% |
| Vitamin A | 6807IU | 136% |
| Vitamin C | 86mg | 96% |
| Calcium | 157mg | 16% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
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