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    Home » Dinner » Side Dishes

    Kale Apple Salad

    Published: Jan 26, 2019 · Updated: Dec 6, 2020 · 2 Comments

    Jump to Recipe Print Recipe Save Recipe Saved!
    This healthy vegan Kale Apple Salad is quick, easy, and delicious. Serve it as a side dish, or add a protein to make it the main dish!
    This healthy vegan Kale Apple Salad is quick, easy, and delicious. Serve it as a side dish, or add a protein to make it the main dish!
    This healthy vegan Kale Apple Salad is quick, easy, and delicious. Serve it as a side dish, or add a protein to make it the main dish!

    This healthy vegan Kale Apple Salad is quick, easy, and delicious.  Serve it as a side dish, or add a protein to make it the main dish!

    kale apple salad in a serving bowl

    Over the past year, I’ve been on a mission to embrace bitter foods– especially bitter greens.

    They aren’t something I naturally love, but after listening to a podcast episode all about bitter foods, I was inspired to try, try again to love these unloved foods.

    And so– the husband and I have been slowly adding more and more of these extra healthy greens into our diet.

    We’ve fully embraced the bitter brussels sprout— and then moved on to kale.

    This raw kale apple salad has become a staple in our home– in part because it’s just so fast and easy.

    kale and apples

    How to Eat Raw Kale

    Raw kale can be tough to chew and extremely bitter. 

    Massaging the kale— or rubbing it with your hands for a few minutes– transforms the kale so that it’s more tender, less bitter, and all kinds of awesome.

    Can I Use Bagged Kale?

    Yes! 

    Normally I’d recommend buying kale still on the stalk, because it will stay fresh longer.   BUT– if you’re in a hurry, and don’t want to prep the kale, or if you can’t find kale on the stalk– the bagged kind is a great option.

    Just make sure to rinse it well, and try to use the kale quickly.

    Can I Make This Kale Apple Salad a Main Dish?

    Absolutely.  I serve it as the main meal on a regular basis.

    Simply add a protein.  Here are some ideas:

    • Seared salmon (learn How to Pan-Sear Fish here)
    • (vegan) Crispy roasted potatoes from Delicious Everyday
    • Roasted parmesan chickpeas from Peas + Crayons
    • (vegan) Sweet + Spicy Sriracha Tofu from Peas + Crayons
    kale apple salad in a serving bowl
    kale apple salad in a serving bowl
    Print Recipe Save Recipe Saved!
    5 from 2 votes

    Kale Apple Salad

    This healthy vegan Kale Apple Salad is quick, easy, and delicious.  Serve it as a side dish, or add a protein to make it the main dish!
    Makes 4 small side salads or 2 large side salads
    Author: Sarah Trenalone
    Prep Time5 mins
    Total Time5 mins
    Course: Side Dish
    Cuisine: American
    Diet: Gluten Free, Vegan, Vegetarian
    Servings: 4 people
    Calories: 137kcal
    Freezer Friendly?

    No

    Will It Keep?

    No, But Can Be Partially Prepared Ahead of Time

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    Ingredients

    Salad:

    • ¼ pound kale, destemmed + roughly chopped about 4 large handfuls of kale
    • 2 apples, cored + chopped
    • ⅛ cup pepitas or sunflower seeds

    Dressing:

    • ¼ cup apple cider vinegar
    • ⅛ cup olive oil
    • 1 tablespoon dijon mustard
    • ¼ teaspoon sea salt

    Instructions

    • Massage kale (rub with hands) about 2 minutes, or until the leaves soften and turn a brighter green.
    • Add apples and seeds, and then toss with the dressing.  Serve immediately.
    • Make Ahead:
      The kale can be prepared up to 3 days ahead of time, but wait until just before serving to chop the fruit and add the dressing.

    Notes

    Make it a Main Dish:  Add a protein!  This salad pairs well with seared salmon or roasted chickpeas (vegan).

    Nutrition

    Calories: 137kcal (7%) | Carbohydrates: 15g (5%) | Protein: 2g (4%) | Fat: 8g (12%) | Saturated Fat: 1g (6%) | Sodium: 200mg (9%) | Potassium: 263mg (8%) | Fiber: 2g (8%) | Sugar: 9g (10%) | Vitamin A: 2880IU (58%) | Vitamin C: 38.2mg (46%) | Calcium: 48mg (5%) | Iron: 0.8mg (4%)
    Tried this recipe?Leave a comment and rating below!
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    About Sarah Trenalone

    Sarah is the primary creator at Champagne Tastes. She's a photographer, food writer and traveler, and is certified in Backcountry Kitchen and Backcountry Navigation from the Colorado Outward Bound School and Identifying Wild Plants from Backpacker.

    Reader Interactions

    Comments

    1. Dawn - Girl Heart Food

      January 28, 2019 at 8:25 am

      5 stars
      I love a good kale salad, especially when paired with crispy, sweet apple. So hearty, but good for ya too 🙂

      Reply
    2. Holly

      January 31, 2019 at 10:08 am

      5 stars
      It is this type of salad that convinced me a few years ago that kale and I could be friends. I love the addition of apple! Served as a side dish or dressed up for a main, this salad sounds perfect!

      Reply

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    Hi, I'm Sarah! I'm a traveler who loves to eat.   Follow along to join me on my next adventure-- in food or on the road.

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