Description
This Kale Apple Salad is a crisp, refreshing, and nutrient-packed dish featuring tender massaged kale, sweet apples, and a tangy poppy seed dressing. Perfect as a side or light main, this salad combines flavor, crunch, and health benefits in just 15 minutes—making it a go-to for weeknight dinners, meal prep, or gatherings.
Ingredients
1 bunch kale (curly or lacinato)
2 Cosmic Crisp apples
¼ red onion, finely diced
3 tablespoons apple cider vinegar
2 tablespoons honey or maple syrup (optional)
1 tablespoon Dijon mustard
3 teaspoons poppy seeds
3 tablespoons olive oil
¼ teaspoon salt
⅛ teaspoon pepper
Instructions
- Remove the ribs from the kale and slice leaves into thin ribbons.
- Place kale in a large bowl, drizzle lightly with olive oil, and massage for 3–5 minutes until tender.
- Dice apples into cubes or thin matchsticks.
- In a jar, combine onion, apple cider vinegar, honey or maple syrup, Dijon mustard, poppy seeds, olive oil, salt, and pepper. Seal and shake until emulsified.
- Add kale and apples to a salad bowl, pour dressing over, and toss well.
- Serve immediately and enjoy.
Notes
- Add feta, goat cheese, or Parmesan for extra creaminess.
- Toss in nuts like walnuts, pecans, or almonds for crunch.
- Dried cranberries, raisins, or pomegranate seeds add sweetness.
- Top with grilled chicken, salmon, or chickpeas for protein.
- Prevent apple browning by tossing slices in lemon juice before mixing.
- Prep Time: 15 mins
- Cook Time: 0 mins
- Category: Salad
- Method: No-Cook
- Cuisine: American
Nutrition
- Serving Size: 1 side serving
- Calories: 180
- Sugar: 12g
- Sodium: 180mg
- Fat: 10g
- Saturated Fat: 1.5g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 4g
- Protein: 3g
- Cholesterol: 0mg
