Kale Salad with Apples and Walnuts

Prep Time10 minutes
Total Time10 minutes

This hearty massaged kale salad is made with sweet apples and crunchy walnuts. Great for making ahead and packing in lunches!

kale salad

The secret to not getting stuck in a salad rut is to use seasonal ingredients as much as possible! Picked at the height of freshness, fruits and veggies always taste best when they’re in season.

Liz Massaging Kale


With fall quickly approaching, I wanted to share one of my favorite massaged kale salad recipes. While I frequently make my Kale Caesar salad, I decided to change things up by adding toasted walnuts and juicy apples.

Liz Chopping Walnuts

The secret to the walnuts is to lightly toast them in the pan before chopping into bite-sized pieces. Just a minute or two in a warm pan causes the walnuts to become lightly toasted and nutty in flavor.  You’ll be amazed how much toasting brings out the flavor of a humble walnut!

Kale Salad with Apples and Walnuts Recipe

The other secret to a good kale salad is to massage the kale with olive oil, lemon and salt using your hands. This massaging helps breakdown and tenderize the kale, an otherwise bitter and hard-to-eat veggie.

Liz Tossing Kale Salad

If you don’t have lemon juice on hand you can always use your favorite vinegar. Any form of acid will help break down the kale and tenderize  it.

Easy Kale Salad with Apples Recipe

Before serving, I sprinkle in the apples and feta. The apples add more crunchy texture and a delicious sweetness to balance off the lemon. The feta is creamy and tangy,  the ultimate balance to the toasted walnuts and sweet apples.

Liz Eating Kale Salad

Your fork is waiting.

Easy Kale Salad with Apples Recipe

Kale Salad with Apples and Walnuts

5 stars average
This hearty massaged kale salad is made with sweet apples and crunchy walnuts. Great for making ahead and packing in lunches!
PREP: 10 minutes
TOTAL: 10 minutes
Pin
Servings4

Ingredients
 

  • 1 bunch lacinato kale (or other type of kale, stem removed and finely chopped)
  • 1 tablespoon extra virgin olive oil
  • 2 tablespoons lemon juice
  • salt and pepper (taste)
  • ¼ cup walnuts (toasted and chopped)
  • 1 apple (cored and diced)
  • ¼ cup feta cheese (crumbled)

Instructions
 

  • Add kale to a medium bowl along with olive oil, lemon juice and salt and pepper to taste. Using your hands, gently massage the kale for about 60 seconds, helping it tenderize.
  • In a small pan, heat the walnuts over medium-low heat. Stir until toasted and slightly browned, about 2-3 minutes. You'll know they're toasted when you can smell them. Remove walnuts from pan and finely chop.
  • Add toasted, chopped walnuts to the bowl along with apple and feta. Toss well and add more salt and pepper to taste if needed.

Nutrition

Serving: 1cupCalories: 162kcalCarbohydrates: 14gProtein: 5gFat: 11gSaturated Fat: 2gCholesterol: 8mgSodium: 131mgPotassium: 412mgFiber: 2gSugar: 5gVitamin A: 6807IUVitamin C: 86mgCalcium: 157mgIron: 1mg

Want more delicious salad recipes? Check out my Pinterest board!

Photo of Liz Della Croce

Hi, I’m Liz!

Hey there, I’m Liz Della Croce and I’m thrilled to have you here! My aim is to motivate and ignite your passion for cooking amazing meals for your loved ones. I believe in the power of real, wholesome ingredients that are bursting with flavor and won’t break the bank. Whether it’s a traditional Lebanese recipe from my family or a culinary creation from across the globe, you’ll be pleasantly surprised to discover that nutritious food can be exciting, affordable, and easy to prepare.

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2 responses to “Kale Salad with Apples and Walnuts”

  1. 2pots2cook Avatar
    2pots2cook

    Absolutely my kind of office lunch. Thank you for this healthy suggestion and I wish you enjoy your day :-)

    1. Liz DellaCroce Avatar
      Liz DellaCroce

      So glad you like it!

Liz Della Croce eating black bean dip

Hi I’m Liz!

Hey there, I’m Liz Della Croce and I’m thrilled to have you here! My aim is to motivate and ignite your passion for cooking amazing meals for your loved ones.