0 from 6 votes
Tuscan Kale and Apple Salad
Fresh, clean ingredients with contrasting flavors and textures come together in this visually stunning kale salad.
Prep Time
15 mins
Total Time
15 mins
Servings: 4
Calories: 250 kcal
Course:
Salad
Cuisine:
Italian , American
Ingredients
Salad:
- 1 bunch (about 10 ounces) Tuscan kale
- 1 medium apple (like Fuji or Honeycrisp), diced
- 2 tablespoons dried cranberries
- 4 teaspoons sunflower seeds
- 2 tablespoons sliced almonds
- 1 ounce firm cheese (like Piave, Parmigiano-Reggiano or Manchego), shaved with a vegetable peeler
Dressing:
- 1 tablespoon apple cider vinegar
- 1 teaspoon Dijon mustard
- 1 teaspoon honey
- 2 tablespoons extra virgin olive oil
- salt and pepper
Instructions
- To make the dressing, whisk the vinegar, mustard, honey and oil together in a small bowl. Season with salt and pepper to taste.
- To make the salad, remove the kale leaves from the stems and discard the stems. Slice the leaves thinly. Place the kale in a salad bowl and add the dressing. Massage the dressing into the kale, coating all of the leaves well. This will help the kale absorb the dressing and also help tenderize the leaves. Add the apple, dried cranberries, sunflower seeds and almonds and toss to combine. Sprinkle the cheese on top and serve.
Cup of Yum
Nutrition Information
Serving
0g
Calories
250kcal
(13%)
Carbohydrates
23g
(8%)
Protein
8g
(16%)
Fat
16g
(25%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
3g
Monounsaturated Fat
9g
Trans Fat
1g
Cholesterol
5mg
(2%)
Sodium
738mg
(31%)
Potassium
496mg
(14%)
Fiber
3g
(12%)
Sugar
12g
(24%)
Vitamin A
7164IU
(143%)
Vitamin C
87mg
(97%)
Calcium
219mg
(22%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 250
% Daily Value*
| Serving | 0g | |
| Calories | 250kcal | 13% |
| Carbohydrates | 23g | 8% |
| Protein | 8g | 16% |
| Fat | 16g | 25% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 9g | 45% |
| Trans Fat | 1g | 50% |
| Cholesterol | 5mg | 2% |
| Sodium | 738mg | 31% |
| Potassium | 496mg | 11% |
| Fiber | 3g | 12% |
| Sugar | 12g | 24% |
| Vitamin A | 7164IU | 143% |
| Vitamin C | 87mg | 97% |
| Calcium | 219mg | 22% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.