Kale Salad with Apples and Walnuts
Kale Salad with Apples and Walnuts holds a special place at our table, especially when fall rolls around. I remember the first time my partner and I decided to “go green” for a Thanksgiving potluck. Everyone was bringing pies, mashed potatoes, and casseroles, and we thought, why not add a fresh, vibrant dish to the mix? We threw together kale, crisp apples, and some pantry staples, and it was an instant hit. Now, it’s not just for holidays—it’s our go-to for quick lunches and dinners when we crave something hearty yet light.
Table of Contents
- About Kale Salad with Apples and Walnuts
- Why You’ll Love Kale Salad with Apples and Walnuts
- Key Ingredients
- How To Make Kale Salad with Apples and Walnuts
- Have It Your Way
- Nutritional Facts
- Health Benefits
- Other Recipes You’ll Love
- Kale Salad with Apples and Walnuts Recipe
About Kale Salad with Apples and Walnuts
Kale and apple salad is a true celebration of texture and flavor. This dish combines the sturdy, nutrient-packed leaves of kale with the juicy crunch of apples, and a medley of colorful toppings like pomegranate seeds, dried cranberries, walnuts, and pumpkin seeds. Tossed in a tangy apple cider Dijon vinaigrette, it’s the perfect balance of sweet, savory, and tart. With its origins rooted in farm-to-table simplicity, this salad showcases the best of seasonal ingredients, making it ideal for autumn or any time of year when fresh produce shines.
Why You’ll Love Kale Salad with Apples and Walnuts
- Fresh and Flavorful: Crisp apples and juicy pomegranate seeds make every bite a delight.
- Nutrient-Packed: Loaded with superfoods like kale, walnuts, and pumpkin seeds.
- Versatile: Perfect as a main dish or a side for gatherings and weeknight meals.
- Seasonal Charm: Highlights the best fall flavors with ingredients like apples and cranberries.
- Make-Ahead Friendly: Kale holds up well even after being dressed, so it’s great for meal prep.
Key Ingredients
- Kale: Sturdy and nutrient-dense, kale provides the perfect base for this salad. Massage it to soften the texture.
- Apples: Choose crisp varieties like Honeycrisp or Granny Smith for a refreshing crunch.
- Pomegranate Seeds: Add a pop of color and a burst of tangy sweetness.
- Dried Cranberries: Chewy and sweet, they balance the tartness of the vinaigrette.
- Walnuts: Offer a rich, buttery crunch and healthy fats.
- Pumpkin Seeds: A nutty topping that enhances texture and nutrition.
- Apple Cider Dijon Vinaigrette: A tangy homemade dressing that ties all the flavors together.
How To Make Kale Salad with Apples and Walnuts
- Massage the Kale leaves with EVOO and salt until all the leaves are coated, and set aside for 10 minutes to allow them to soften.
- Combine all ingredients for salad dressing whisk until combined evenly.
- Add Kale, Apples, Walnuts, Pomegranate Seeds, Dried Cranberries and roasted seeds into a large salad bowl. Pour over the Apple Cider Vinaigrette and toss until all ingredients are evenly coated.
- Serve and Enjoy!
Have It Your Way
This kale and apple salad is easy to customize:
- Swap the Nuts: Use pecans or almonds instead of walnuts.
- Add Protein: Toss in grilled tofu, chickpeas, or tempeh for a heartier meal.
- Cheese Please: If you’re not strictly vegan, crumbled goat cheese or feta is a fantastic addition.
- Change the Greens: Substitute spinach or arugula if kale isn’t your favorite.
- Make It Sweeter: Add a drizzle of maple syrup to the vinaigrette for a sweeter touch.
Nutritional Facts
For one serving (approx. 2 cups):
- Calories: ~220
- Protein: ~5g
- Carbs: ~18g
- Fat: ~14g
- Fiber: ~4g
Health Benefits
- Rich in Antioxidants: Kale, pomegranate seeds, and apples provide a powerful dose of antioxidants.
- Heart-Healthy Fats: Walnuts and pumpkin seeds are excellent sources of omega-3s.
- Boosts Immunity: Packed with vitamins A, C, and E to support your immune system.
- Supports Digestion: Kale’s fiber content helps keep your gut happy and healthy.
Other Recipes You’ll Love
- Mediterranean Chickpea Feta Salad
- Wood Ear Mushroom Salad
- Wasabi Cucumber Salad
- Asian Coleslaw
- Broccoli Caesar Salad
Kale Salad with Apples and Walnuts Recipe
Kale Salad with Apples and Walnuts: A Fresh, Crunchy Delight for Any Meal
Ingredients
- 4 Cups Kale
- 1 Apple thinly sliced
- ½ Cup Pomegranate Seeds
- ¼ Cup Dried Cranberries
- ½ Cup walnuts
- 2 Tbsp Roasted Pumpkin Seeds
Dijon Apple Cider Vinegar Dressing:
- 2 tbsp Extra Virgin Olive Oil
- 2 tbsp Apple Cider Vinegar
- 2 tbsp Dijon Mustard
- 1 tbsp Agave Nectar or Maple Syrup
- 1 tsp Garlic Powder
- 1 tsp Black Pepper
- Salt to taste
Instructions
- Massage the Kale leaves with EVOO and salt until all the leaves are coated, and set aside for 10 minutes to allow them to soften.
- Combine all ingredients for salad dressing whisk until combined evenly.
- Add Kale, Apples, Walnuts, Pomegranate Seeds, Dried Cranberries and roasted seeds into a large salad bowl. Pour over the Apple Cider Vinaigrette and toss until all ingredients are evenly coated.
- Serve and Enjoy!
Notes
Recipe Notes
- Massage Your Kale: A little olive oil and a gentle massage can transform tough kale into tender, flavorful greens.
- Slice Apples Last: To prevent browning, slice the apples just before serving or toss them in lemon juice.
- Make It Ahead: Dress the kale and toppings separately, then toss everything together right before serving.
- Store Leftovers: Keep the salad in an airtight container for up to two days.
Nutrition
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