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Home » Salad Recipes » Kale Salad with Apples and Walnuts

Kale Salad with Apples and Walnuts

About 3 minutes to read / 2 Comments

Prep Time: 10 minutes
Total Time: 10 minutes
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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.


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.

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!

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.

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.

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.

Your fork is waiting.

Kale Salad with Apples and Walnuts

This hearty massaged kale salad is made with sweet apples and crunchy walnuts. Great for making ahead and packing in lunches!
5 from 1 vote
Print Pin Rate
Course: Salad, Side Dish
Cuisine: American
Keyword: easy kale salad, kale salad with apples
Prep Time: 10 minutes
Total Time: 10 minutes
Servings: 4
Calories: 162kcal
Author: Liz Della Croce

Ingredients:

  • 1 bunch lacinato kale or other type of kale, stem removed and finely chopped
  • 1 tablespoon olive oil
  • 2 tablespoons lemon juice
  • salt and pepper taste
  • 1/4 cup walnuts toasted and chopped
  • 1 apple cored and diced
  • 1/4 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 Facts:

Serving: 1cup | Calories: 162kcal | Carbohydrates: 14g | Protein: 5g | Fat: 11g | Saturated Fat: 2g | Cholesterol: 8mg | Sodium: 131mg | Potassium: 412mg | Fiber: 2g | Sugar: 5g | Vitamin A: 6807IU | Vitamin C: 86mg | Calcium: 157mg | Iron: 1mg
Get Featured On Instagram!Did you make this recipe? If so tag @thelemonbowl using the hashtag #thelemonbowl to be featured!

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

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About Liz Della Croce

Liz is the founder and creator of The Lemon Bowl. With an emphasis on healthy eating and living, Liz’s recipes and food photography have been featured in various publications including the cover of Women’s World magazine, Good Housekeeping, Shape, Real Simple, Cosmopolitan, Food Network Blog, Huffington Post, TODAY Food, Foodgawker and The Cooking Channel. Read More…

Previous Post: « Cinnamon Baked Apples with Walnuts and Spices
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Reader Interactions

Comments

  1. 2pots2cook

    September 03, 2019 at 2:53 am

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

    Reply
    • Liz DellaCroce

      September 03, 2019 at 11:15 am

      So glad you like it!

      Reply

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