Kale and Apple Salad is a fresh, crunchy, and lightly sweet salad that brings together hearty kale, crisp apples, and a tangy honey-lemon dressing. The combination of textures and flavors makes it a perfect side dish for any meal or a light, nutritious lunch. The kale softens slightly when massaged with the dressing, while apples add a refreshing crunch and natural sweetness.
Cooking Time: 15 minutes
Servings: 4
Ingredients:
6 cups kale leaves, stems removed and chopped
2 crisp apples (such as Honeycrisp or Fuji), thinly sliced
1/3 cup walnuts or pecans, toasted
1/4 cup dried cranberries
1/4 cup shredded Parmesan cheese (optional)
For the Dressing:
3 tablespoons olive oil
1 tablespoon honey or maple syrup
1 tablespoon lemon juice
1 teaspoon Dijon mustard
Salt and black pepper to taste
Instructions:
-
Prepare the Dressing
In a small bowl, whisk together olive oil, honey, lemon juice, Dijon mustard, salt, and pepper until smooth and emulsified. Set aside. -
Massage the Kale
Place the chopped kale in a large bowl. Drizzle about half of the dressing over the kale and use your hands to gently massage it for 1–2 minutes. This helps soften the leaves and reduce bitterness. -
Add the Apples and Toppings
Add sliced apples, toasted nuts, dried cranberries, and Parmesan cheese to the bowl. Toss gently to combine. -
Dress and Serve
Pour the remaining dressing over the salad and toss again until everything is well coated. Taste and adjust seasoning if needed. -
Serve Fresh
Serve immediately for a crisp salad or let it sit for 10 minutes to allow the flavors to meld together.
Nutrition (per serving):
Calories: 230
Protein: 4g
Carbohydrates: 22g
Fat: 15g
Fiber: 5g
Sugar: 13g
Tips:
Use curly kale or lacinato (Tuscan) kale for the best flavor and texture.
Add a handful of cooked quinoa or grilled chicken to make it a complete meal.
If you prefer extra crunch, toss in some pumpkin seeds or sunflower seeds.
Replace apples with pears for a seasonal variation.
