Kale and Apple Salad
Finely shredded kale massaged in a lemon and Dijon dressing, tossed with crisp apple, Parmesan, walnuts and cranberries. Four servings in 15 minutes.
You can see and feel when kale is ready: it darkens to a deep green, shrinks to about half its volume and loses its stiffness. Two minutes does it. That is all the massaging with the dressing it takes to turn a raw kale salad from tough to tender. Raw kale is chewy until it is dressed and rested.
Strip the leaves from the thick stems. The stems stay woody. Shred the leaves finely. Massage the kale in the dressing for 2 minutes, then leave it for 5 more. The acid and the oil break down the toughness. Crisp apple adds sweetness and crunch, Parmesan adds salt, and walnuts add richness.
Kale holds up well. This salad keeps for 2 days in the fridge and makes a good packed lunch, unlike most leaves. Add the apple and walnuts just before eating for the best crunch. Swap the Parmesan for crumbled goat cheese if you prefer a softer bite.
Quick Answers
How long does Kale and Apple Salad take to make?
About 15 minutes in total — 15 minutes of preparation and of cooking. The recipe serves 4.
What are the key tips for making Kale and Apple Salad?
Shred the kale as finely as you can; thin ribbons are tender, thick ones are chewy. If the apple is cut ahead, toss it in a little of the lemon juice to stop it browning. Use lacinato (cavolo nero) kale for a softer, darker leaf.
What should I serve with Kale and Apple Salad?
Grilled chicken; A bowl of soup; Baked salmon.
How should Kale and Apple Salad be stored?
Keeps in the fridge for up to 2 days. Add the apple and walnuts just before eating.
Is Kale and Apple Salad suitable for a special diet?
This recipe is vegetarian, gluten-free, weight-loss friendly, low-carb and no added sugar. Those labels are checked against the ingredient list, so a dish is only marked when nothing in it contradicts the claim.
How many calories are in Kale and Apple Salad?
About 188 kcal per serving, with 6 g protein, 14 g carbohydrate and 12 g fat. The figures are calculated from the ingredient list and are an estimate.
The Method for Kale and Apple Salad
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Whisk the olive oil, lemon juice, mustard, salt and pepper in a large bowl. Add the kale and massage it with your hands for 2 minutes, until it darkens and softens.
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Leave the kale for 5 minutes, then fold in the apple, Parmesan, walnuts and cranberries.
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Taste, adjust the lemon and salt, and serve.
Tips That Matter
- Shred the kale as finely as you can; thin ribbons are tender, thick ones are chewy.
- If the apple is cut ahead, toss it in a little of the lemon juice to stop it browning.
- Use lacinato (cavolo nero) kale for a softer, darker leaf.
Serve It With
Grilled chicken · A bowl of soup · Baked salmon
Leftovers and Storage
Keeps in the fridge for up to 2 days. Add the apple and walnuts just before eating.
Kale and Apple Salad Nutrition
Per serving, calculated from the ingredient list. Treat these as an estimate — brands and cuts vary.
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Written and tested by Turab
One person, one kitchen — no test kitchen, no team. How every recipe on this site is checked before it goes up.
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