Kale and Apple Salad with Toasted Walnuts

Raw kale needs a little help to be pleasant in a salad, and the help is simple: strip out the tough ribs, slice the leaves thin and massage them with a pinch of salt and some of the dressing. In a couple of minutes, they turn darker, softer and much less bitter.

Crisp apple, toasted walnuts and a mustardy lemon dressing balance the greens. Unlike most salads, this one holds up for a day in the fridge, so it is a good choice for packed lunches.

Curly or lacinato?

Both work. Lacinato (also called Tuscan or dinosaur kale) has flat, dark leaves that slice neatly and soften quickly. Curly kale is more common and holds dressing in its frills but needs a slightly longer massage.

Kale and Apple Salad with Toasted Walnuts

Raw kale needs a little help to be pleasant in a salad, and the help is simple: strip out the tough ribs, slice the leaves thin and massage them with a pinch of salt and some of the dressing. In a couple of minutes, they turn darker, softer and much less bitter.

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Prep Time 20 minutes mins

Cook Time 5 minutes mins

Total Time 25 minutes mins

Servings: 4 servings

Ingredients Method Notes

Ingredients

  

• 1 large bunch (about 8 oz / 225 g) organic curly or lacinato kale
• 1/2 cup walnuts roughly chopped
• 1 large crisp apple such as Honeycrisp or Fuji
• 1/4 cup dried cranberries optional
• 1/4 cup shaved Parmesan optional
• 3 tbsp olive oil
• 2 tbsp lemon juice
• 1 tsp Dijon mustard
• 1 tsp maple syrup or honey
• 1/4 tsp fine sea salt plus a pinch for the kale
• black pepper to taste

Method

 

1. Wash the kale and dry it thoroughly. Strip the leaves from the stems and discard the stems. Stack the leaves and slice them into thin ribbons.
2. Toast the walnuts in a dry skillet over medium heat for 3–5 minutes, shaking the pan, until fragrant. Let them cool.
3. Whisk the olive oil, lemon juice, mustard, maple syrup, salt and pepper in a small bowl.
4. Put the kale in a large bowl with a pinch of salt and about a third of the dressing. Massage the leaves with clean hands for 2 minutes, until they darken and soften.
5. Core the apple and cut it into thin slices or matchsticks.
6. Add the apple, walnuts, cranberries and Parmesan to the kale, pour over the remaining dressing, and toss.

Notes

• Dry kale holds onto the dressing better; a salad spinner makes this easy.
• Toss the apple slices with a squeeze of lemon if you are prepping ahead, to slow browning.

Making it a meal

As a side, this serves four. To turn it into a main-course salad for two, add a cup of cooked quinoa or farro and a can of drained chickpeas, and increase the dressing by half. A few slices of sharp cheddar instead of Parmesan pair especially well with apple. In winter, try thinly sliced fennel and pomegranate seeds in place of the cranberries.

Storing and reheating

Dressed kale salad keeps for up to 1 day in the fridge. For longer storage, keep the massaged kale, the apple and the walnuts separate and combine them just before eating.

FAQ

Do I really need to massage the kale?

For curly kale, yes; it makes the leaves tender. Very young baby kale can be dressed without massaging.

Can I add protein?

Chickpeas, cooked quinoa or sliced roast chicken all fit well.

Ingredient swaps

• Use pecans or toasted sunflower seeds instead of walnuts.
• Replace the apple with a ripe pear or orange segments.
• Leave out the Parmesan or use nutritional yeast for a vegan salad.

This recipe is for general cooking information only and is not medical or nutrition advice. See our Disclaimer and Image Credits.