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    Home » Dinner » Side Dishes

    Kale Apple Salad

    Published: Jan 26, 2019 · Modified: Oct 7, 2022 · 2 Comments

    Jump to 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 quite 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 minutes mins
    Total Time5 minutes 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.

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    Comments

    1. Dawn - Girl Heart Food

      January 28, 2019 at 8:25 am

      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

      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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