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–+ servings
Kale Apple Salad 1

Kale Apple Salad

This vibrant Kale Apple Salad combines crunchy kale, sweet-tart apples, and tangy vinaigrette for a nutritional powerhouse dish. The massaged kale paired with seasonal apples creates a perfect balance of flavors and textures, offering both incredible taste and impressive health benefits in every bite.
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Prep Time 15 minutes
Cook Time 0 minutes
Resting Time 5 minutes
Total Time 15 minutes
Course Main Course, Salad, Side Dish
Cuisine American, Healthy
Servings 4 servings
Calories 245 kcal

Equipment

  • Salad Spinner
  • Large Mixing Bowl
  • Small Bowl or Jar for Dressing

Ingredients
  

For the Salad

  • 1 large bunch curly kale about 8 cups, stems removed and leaves torn into bite-sized pieces
  • 2 medium crisp apples Honeycrisp, Pink Lady, or Granny Smith, thinly sliced
  • 1/3 cup dried cranberries
  • 1/4 cup red onion thinly sliced
  • 1/3 cup roasted pepitas pumpkin seeds
  • 1/3 cup feta cheese crumbled (substitute with vegan cheese or omit for dairy-free version)

For the Apple Vinaigrette

  • 1/4 cup apple cider vinegar
  • 3 tablespoons olive oil
  • 1 tablespoon pure maple syrup or honey
  • 1 teaspoon Dijon mustard
  • 1 small clove garlic minced
  • 1/4 teaspoon salt
  • freshly ground black pepper to taste

Instructions
 

  • Remove the tough stems from the kale leaves by folding each leaf in half lengthwise and slicing along the stem to separate it. Tear the leaves into bite-sized pieces and place them in a large bowl. Rinse thoroughly and dry using a salad spinner or clean kitchen towels.
  • Sprinkle a tiny pinch of salt over the kale and massage with clean hands for 2-3 minutes until the kale softens and becomes tender. You'll feel the kale soften beneath your fingertips as the cell walls break down.
  • In a small bowl or jar, combine apple cider vinegar, olive oil, maple syrup, Dijon mustard, minced garlic, salt, and pepper. Whisk vigorously or shake in a sealed jar until emulsified. Taste and adjust seasonings if needed.
  • Core the apples and slice them thinly using a sharp knife or mandoline. Immediately toss the slices in a tablespoon of the prepared vinaigrette to prevent browning. Slice the red onion as thinly as possible.
  • Add the sliced apples, dried cranberries, red onion, pepitas, and feta cheese to the bowl with the massaged kale. Drizzle with about half of the vinaigrette and toss gently to combine. Add more dressing as needed.
  • Let the salad rest for 5-10 minutes before serving to allow flavors to meld. For a more sophisticated presentation, reserve a few of each ingredient to sprinkle on top just before serving. Finish with a fresh crack of black pepper.

Notes

- For meal prep, massage kale in advance but add apples and dressing just before serving.
- Dressed salad will keep for up to 24 hours in the refrigerator.
- Use baby kale for a milder flavor (no need to massage).
- Add grilled chicken, chickpeas, or lentils to make this a complete meal.
- The acid in the dressing prevents apple browning, but slice apples right before serving for best results.

Nutrition

Calories: 245kcalCarbohydrates: 25gProtein: 6gFat: 15gSodium: 230mgFiber: 4gSugar: 15gVitamin A: 206IUVitamin C: 134mgCalcium: 15mgIron: 10mg
Keyword Kale, Apple, Salad, Healthy, Fall Recipe, Vegetarian, Superfood
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