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    Home » Real Food » Salads » Easy Kale Salad

    Easy Kale Salad

    By Kristen Chidsey | 16 Comments | Published July 26, 2018 | Updated October 25, 2021 *This post may include amazon links. As an Amazon Associate, I earn from qualifying purchases.

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    By using a few pro-tips, you can make the most delicious, tender, flavorful Kale Salad. This is a simple recipe for a Kale Salad made with a sweet and tangy dressing that is massaged into fresh kale and then tossed with apples, raisins, and walnuts. It is easy to make, full of great texture, and packed full of nutrients. 

    This is the best recipe for Kale Salad! Made with a sweet and tangy dressing that is massaged into fresh kale and then tossed with apples, raisins, and walnuts, this kale salad is full of flavor, texture, and nutrients!

    Kale Salad with Apples and Walnuts in serving dish.

    The Secret to the Best Kale Salad

    Kale has a reputation for being very tough and bitter. But there is a secret to preparing kale that will make your kale salads tender and full of delicious flavor.

    You need to massage and marinate the kale.

    Yes, you heard me right, you need to massage the kale!! This simply means to rub the dressing into the kale leaves. This will help to break down the tough fibers of the kale leaves and allow the kale to absorb the flavors of the dressing.

    Once you have given your kale a good rub down place the kale salad into the refrigerator for several hours to marinate in the dressing. The kale will absorb the dressing and the acidity in the dressing will further break the kale down, leaving it tender.

    Just by following those two tips, you are guaranteed to have a delicious kale salad. But by adding sweet apples, tart cranberries, and toasted nuts, you will have a memorable Kale Salad you crave again and again.

    How to Make Kale Salad

    • Remove the thick stem from each stalk of kale and then roll the kale leaves up and chop into bite-size pieces.
    • Place the kale into a large mixing bowl.
    • Whisk together the dressing and then pour that dressing over the kale leaves. Using your hands, rub the dressing all through the kale, giving the leaves a good massage.
    • Cover the salad and refrigerate the kale for at least 2 hours, giving the akel time to fully break down and become tender.
    • Right before serving, toss the kale with chopped apples, raisins, dried cranberries, and nuts before serving.
    Close up of Kale Salad with apples.

    Storage

    Store the marinated kale in the refrigerator for up to 3 days in an airtight container. For best results, do not add the apples and nuts until right before serving. 

    More Recipes Featuring Kale

    • Blueberry Smoothie
    • Tropical Kale Smoothie
    • Kale Pasta
    • Instant Pot Zuppa Toscana 

    If you enjoyed this recipe for Kale Salad, I would love for you to leave a comment and review below.

    Kale salad with apples with walnuts and craisins

    Kale Salad with Apples

    This simple Kale Salad is made with a Maple Dijon Dressing, fresh apples, and tart cranberries.
    5 from 3 votes
    Print Pin Rate
    Course: Salad
    Cuisine: American
    Prep Time: 10 minutes
    Resting time: 1 hour
    Total Time: 10 minutes
    Servings: 6
    Calories: 103kcal
    Author: Kristen Chidsey

    Ingredients

    • 2 tablespoons extra virgin olive oil
    • 1 tablespoon apple cider vinegar
    • 2 teaspoons Dijon mustard
    • 1 teaspoon maple syrup
    • salt and pepper to taste
    • 1 head kale
    • 1 medium sweet apple diced
    • 2 tablespoons raisins
    • 2 tablespoons dried cranberries
    • 2-3 tablespoons chopped walnuts optional
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    Instructions

    • For the dressing, whisk together the vinegar, oil, mustard, and syrup and season with salt and pepper to taste and set aside.
    • Remove the tough stem from the kale and chopped into bite-size pieces.
    • Add the dressing to the kale and massage into the leaves. Yes, rub that dressing into those leaves. It will cause the kale to infuse with flavor and be easier to digest and softer to chew over time. Refrigerate for 2-8 hours.
    • Before serving the kale salad, toss with the walnuts, apples, raisins, and cranberries.

    Notes

    Topping Options: Top this salad with any dried or fresh fruit you like. And if you are not vegan, this salad is delicious with chunks of cheddar cheese as well.
    Apple: Use a sweet, non-mealy apple such as a Honey Crisp, Gala, Golden Delicious, or Fuji apple. 
    Storage: Store the marinated kale in the refrigerator for up to 3 days in an airtight container. For best results, do not add the apples and nuts until right before serving. 
     

    Nutrition

    Calories: 103kcal | Carbohydrates: 10g | Protein: 1g | Fat: 7g | Sodium: 24mg | Potassium: 135mg | Fiber: 1g | Sugar: 3g | Vitamin A: 965IU | Vitamin C: 13mg | Calcium: 19mg | Iron: 0.4mg
    Liked this Recipe? Tag me Today!Snap a picture and tag #amindfullmom on Instagram - I would love to see!
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    Salsa Verde Chicken Enchiladas »

    About Kristen Chidsey

    Hi, I am Kristen, creator of A Mind "Full" Mom. I believe that making a wholesome family meal does not need to be hard or expensive! I love nothing more than to share with you delicious solutions for your hungry family.

    Reader Interactions

    Comments

    1. Kelly

      September 26, 2020 at 4:09 pm

      5 stars
      I’ve never considered myself a huge fan of kale, but this salad is amazing! In an effort to add more greens into my diet I’ve been making this weekly.

      Reply
      • Kristen Chidsey

        September 26, 2020 at 6:15 pm

        I love hearing that Kelly! So glad you enjoyed!

        Reply
    2. Fay

      July 29, 2020 at 5:15 pm

      5 stars
      I’ve made this several times lately and the family loves it. Plus so so easy to prepare.

      Reply
      • Kristen Chidsey

        July 29, 2020 at 5:47 pm

        I love hearing you all enjoy your veggies this way 🙂 Thanks for taking the time to leave a review.

        Reply
    3. Allison Martin

      July 27, 2020 at 12:53 pm

      The dressing made the whole salad! So easy and fresh.

      Reply
      • Kristen Chidsey

        July 27, 2020 at 1:21 pm

        I am so glad you enjoyed Allison!

        Reply
    4. Whitney Bond

      April 07, 2017 at 5:03 pm

      I'm totally one of those people that loves kale!!

      Reply
      • Kristen Chidsey

        April 09, 2017 at 2:10 pm

        Your my kind of gal!

        Reply
    5. Megan @ MegUnprocessed

      April 07, 2017 at 3:10 pm

      I love this kind of recipes – looks so fresh and delicious!!

      Reply
      • Kristen Chidsey

        April 09, 2017 at 2:10 pm

        Fresh and delicious is right!

        Reply
    6. mira

      April 07, 2017 at 11:57 am

      This salad looks amazing! Can't wait to try it!

      Reply
      • Kristen Chidsey

        April 07, 2017 at 11:59 am

        Thanks so much Mira!

        Reply
    7. Lane and Holly (With Two Spoons)

      April 06, 2017 at 6:59 pm

      Maybe I need to massage my kale more! I've grown it for the last few years, and I can never find enough things to do with it!

      Reply
      • Kristen Chidsey

        April 07, 2017 at 7:51 am

        Massaging it adds so much flavor! I love to add it to eggs, soups, and make pesto from kale as well.

        Reply
    8. Susan Conley

      April 04, 2017 at 10:26 pm

      5 stars
      wow... I've never thought of this combination!!! I'll definitely try this!!!

      Reply
      • Kristen Chidsey

        April 05, 2017 at 7:41 am

        I hope you enjoy it--it is one of my favorites!

        Reply

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