Welcome to the world of refreshing flavors with this Kale Apple Salad! Nutrient-rich kale pairs beautifully with crisp apples, creamy avocado, crunchy cucumber, and salty feta. Toasted pumpkin seeds and a hint of sumac bring a delightful twist. Perfect as a light lunch or a tangy side dish, this salad will undoubtedly become a favorite in your kitchen.
Table of Contents
One of my absolute favorites is this fresh and lemony Kale Apple Salad. It’s perfect as a tangy side or a light lunch, and trust me, the mix of flavors is so satisfying, it will surely end up in your weekly recipe rotation. Ever since I started my gardening journey, kale has become a staple in my garden. Its hardiness, easy cultivation, and rich nutrient profile make it an ideal green to grow, especially if you are as big a fan of fresh produce as I am. With an abundance of kale in my backyard, I’ve found versatile and delicious ways to incorporate it into my daily diet.
I love adding slices of apples, avocado, and cucumber to the kale, which are both refreshing and nutrition-packed. Toasted pumpkin seeds and salty feta cheese provide a delightful crunch and balance, and the whole salad is rounded off with a creamy, tangy avocado dressing that truly ties all the flavors together.
When I’m not making this salad, I also use the bounty of kale from my garden to make a nutritious Kale Juice. It’s the perfect start to my day. As the weather turns chillier, I freeze some of my kale to use in a heart-warming Lentil with Kale Soup in the fall. Both of these recipes take full advantage of the fresh, home-grown kale and bring a different flavor profile that I’m sure you’ll love.
This kale salad can easily stand alone as a vibrant, healthful meal. But sometimes, for a wholesome feast, I love to serve it next to grilled lamb chops, a juicy chicken breast, or a delicate piece of fish. No matter how you decide to enjoy it, this Kale Apple Salad is sure to bring a fresh and nutrient-dense touch to your table
What Type of Kale Should I Use For This Salad?
I used baby red leaf for this salad, but you could use any kind available. Each type of kale has a slightly different taste, and some are more bitter than others. Baby red leaf kale is chewy, slightly sweet, and has a mild peppery taste. Some would say it tastes similar to arugula. The red hues of the kale also make this salad a beautiful array of colors. You can also use curly kale, one of the most common types of kale. If you use curly kale, massage the kale with some lemon juice and olive oil to break it down and make it easier to eat raw.
What Are The Health Benefits of Kale?
There are such wide varieties of kale, and they all offer an incredible amount of health benefits. Kale is packed with powerful antioxidants, low in calories, high in fiber, and has zero fat. Many people consider it one of the most nutrient-dense foods in the world. It is a very healthy vegetable whether you grow kale in your backyard or buy it at the grocery store. You should try to incorporate it into your diet.
How to Prepare Kale For Salads?
There are two main methods to prepare your kale for a salad. After washing the kale and cutting them into smaller pieces, you can blanch them in hot water for a minute or two and then place them in an ice bath to stop the cooking. The other way to prepare kale is to give them a little message with a small amount of olive oil, salt, and lemon. These two methods will make the kale leaves much softer and tastier.
How to Massage Kale?
When adding kale to salads, massage it with lemon juice and olive oil. This allows the flavors to infuse with the kale deeply. Massaging the kale also breaks down its tough fibers, making it more tender. To massage kale, add the kale to a large mixing bowl and add lemon juice, olive oil, and salt. Then, use your fingertips to massage the ingredients into the kale.
Prepare the kale: Place the washed and cut kale in a large bowl.
Massage the kale: Add the olive oil, salt, and lemon juice to the bowl. Use the tips of your fingers to massage these ingredients into the kale for about a minute. This process will make the kale softer and more flavorful.
Please Support The SiteHome Cooking is Easy!With These Minimalist Kitchen Essentials
This Kale Apple Salad is a medley of nutritious and flavorful ingredients. Easy to prepare, this salad features the freshness of kale, apples, and cucumber, the creaminess of the avocado, the crunch of toasted pumpkin seeds, and the tangy-salty delight of feta cheese. With a hint of sumac, every bite takes you on a refreshing journey of flavors. This salad is healthy and delicious for a light lunch or a vibrant side dish.
|1 bunch kale (washed and cut into smaller pieces)|
|1 teaspoon of olive oil|
|½ teaspoon salt|
|1 tablespoon of lemon juice|
|⅓ English cucumber, peeled and sliced thin|
|½ apple, sliced thin|
|½ avocado, sliced thin|
|¼ cup fresh mint, chopped|
|¼ cup crumbled feta cheese|
|¼ cup toasted pumpkin seeds|
|½ teaspoon sumac ( Optional )|
Recipe Tips & Suggestions
How To Store Kale?
Can You Freeze Kale?
The information shown is an estimate provided by an online nutrition calculator. It should should not be considered a substitute for a professional nutritionist's advice.
See our full nutrition disclosure here.
Have You Tried This Mediterranean Recipe?
If So, Mention Us @ranasrecipe
Or Use Hashtag #ranasrecipe
Let’s Start Cooking With Love!
Tell Me How I’m Doing?
Did you enjoy this recipe? Don’t forget to share your creations and thoughts with us in the comments below. Your feedback helps me bring the best recipes to you. If you liked this Kale Apple Salad, share it with your friends and followers on your social media channels. Remember, healthy eating can be tasty too!