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Kale Salad with Apples and Walnuts
This hearty massaged kale salad is made with sweet apples and crunchy walnuts. Great for making ahead and packing in lunches!
Prep Time
10 mins
Total Time
10 mins
Servings:
4
Calories:
162 kcal
Course:
Side Dish, Salad
Cuisine:
American
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 taste
- black pepper taste
- ¼ cup walnuts (toasted and chopped)
- 1 apple (cored and diced)
- ¼ cup feta cheese (crumbled)
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.
Cup of Yum
Nutrition Information
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%)
Nutrition Facts
Serving: 4 Serving
Amount Per Serving
Calories 162
% 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.