Bright, crunchy and terrifically healthy, this Kale Apple Salad is one of my all-time favorite ways to eat a bunch of veggies. If you're looking for a way to use up your farmer's market bounty, this recipe is for you!
Tart green apples, creamy garbanzos, crunchy walnuts and nutty ribbons of raw kale are tossed in a sweet maple and apple cider vinaigrette for a tasty entrée salad you won't soon forget.
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What is Tuscan Kale?
Also known as Lacinato kale, cavolo nero or dinosaur kale, Tuscan kale is a variety of the dark leafy green. It has a deep, earthy flavor that is nuttier and sweeter than other types of kale. I also find that the thinner leaves make it a perfect variety for serving raw.
You should be able to find Tuscan kale at most well stocked produce markets. Now that it is later in the season, this dark kale will also be sweeter than when the season starts in late fall.
To store your cavolo nero (literally translated to "black cabbage"), wrap it loosely in plastic and keep it in your crisper drawer for 5-7 days. Unlike other greens, it is not advised that you wash the kale prior to storage; doing so can cause it to be limp.
Why You Will Love This Salad
If I'm being honest, my favorite way to eat kale is in this delightful salad. It is perfect as a side dish or an entrée salad. It's easy to prepare, healthy to eat, light on the stomach and purely delicious.
This recipe for kale apple salad is also naturally gluten free and vegan, making it the perfect side dish for your summer gatherings. Everyone can enjoy it! If you've been tasked with bringing a salad to your next potluck, this kale and apple salad should definitely be on your short list.
The combination of tart, crisp apples, creamy chickpeas, crunchy walnuts and nutty ribbons of Tuscan kale is perfectly balanced. When tossed in the sweet tart maple apple cider vinaigrette, this raw kale salad really comes alive!
I also love that this is a salad that can stand up to the test of time. Since Tuscan kale is a heartier green than most lettuces, the salad won't become limp after dressing. In fact, it gets better with age!
So if you have been looking for a way to add more veggies to your diet, give my Tuscan kale, apple and walnut salad a try!
*For more healthy and delicious dishes, try these easy salad recipes:
Ingredients
This simple kale apple salad recipe is made with easy to find ingredients. Here's everything you'll need:
How to Make Tuscan Kale Apple Salad
This salad recipe is as easy as 1-2-3!
1. Make Salad Dressing
Begin with making the salad dressing. In jar or a bowl, combine olive oil, lemon juice, vinegar, maple syrup, garlic, pepper flakes, salt and freshly ground pepper.
Now, close the jar lid and shake well to form an emulsion. Let the prepared dressing sit in the refrigerator for at least 30 minutes to develop.
2. Prepare Tuscan Kale
Next, prepare the kale leaves. Clean, wash and dry the kale.
Using a paring knife, slice out the thick middle stalk. NOTE: Unlike other types of kale, Tuscan kale stalks are tender enough to eat raw. If you prefer to use them in your salad, chop them very fine and add to the mixing bowl.
Slice the kale leaves horizontally into thin ribbons.
Because we're using tender lacinato kale, you really don't need to massage the kale for this salad. If you wish to make it a little more tender, you can simply crush the chopped kale using hands for few seconds.
3. Toss and Refrigerate
In a large bowl, add chopped kale, chickpeas, chopped apple, tomato, and walnuts.
Shake and pour the prepared dressing over the salad. Toss well until coated evenly. Let the salad rest for a minimum of 15 minutes and up to three hours to develop better flavor. Serve as an entrée or as a side with your favorite bbq.
FAQs + Storing suggestion
Tuscan kale is a variety of the cruciferous veggie known generally as "kale." This type of kale ranges in color from dark blue-green to almost black and has flatter leaves than other varieties.
Also known as lacinato kale, dinosaur kale or cavolo nero, Tuscan kale is my preferred type of kale for eating raw because it is less bitter than other varieties.
Nope! That said, massaging kale for salads can help to make the leaves more tender and sweet. If you'd like, simply crush the raw ribbons of kale with your hands for a few seconds prior to adding the remaining salad ingredients.
While I think this salad tastes best when consumed within 3 hours of serving, there are definitely some things you can do ahead of time. First, make the dressing. It should keep well in the fridge for up to 5 days. Simply give it a shake prior to dressing the salad.
You can also opt to prepare and chop the majority of ingredients ahead of time. Keep veggies in separate air tight containers in the fridge for up to three days prior to tossing. Just note that the apple should not be chopped until right before you toss the salad, as it will oxidize and become discolored with exposure to air.
Any leftovers of this kale apple salad should last for up to 2 days in an airtight container in the fridge.
Substitutions
While I love this recipe as written, feel free to make some swaps based on what you have on hand.
- Apples - Fuji apple, pink lady or honeycrisp apple will all work well instead of granny smith.
- Nuts - Almonds, pecans, hazelnuts, or pine nuts can stand in for walnuts.
- Beans - White beans, black beans or red kidney beans can be used instead of chickpeas.
- Sweetener - While I love the flavor of maple syrup, you can easily substitute agave nectar, honey or date syrup instead.
Serving Ideas
One of the things I like best about this Tuscan kale salad is how versatile it is. It makes a perfect light meal, especially if you serve it with some crusty bread and a tasty mocktail.
It's also a very welcome addition to any potluck lineup. It plays especially well with baked salmon, shrimp, and grilled meats like lamb chops or chicken.
Add-ins
If you'd like, feel free to bulk up the apple kale salad with some fun mix-ins. This list is in no way exhaustive, but should give you some good ideas:
- Cheese - If there's one thing I love in just about any salad, it's cheese. Try crumbled blue cheese, parmesan shavings, feta cheese or goat cheese for a yummy pop of flavor.
- Meat - To turn this salad into more of a full meal, I often turn to proteins like grilled chicken, shrimp, or fish.
- Fruit & Grains - If you're making this salad in the fall, try adding some pears, pomegranates, dried cranberries or cooked quinoa.
- Veggies - Salads are a great way to load up on veggies. In addition to kale, try adding regular or purple cabbage, carrots, celery, Brussels sprouts, or roasted butternut squash. Yum!
More healthy salad recipes:
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📖 Recipe
Kale Apple Salad Recipe
Ingredients
Dressing
- 3 tablespoons Extra Virgin Olive Oil
- 2 tablespoons Lemon Juice
- 1 tablespoon Apple Cider Vinegar
- 1 tablespoon Maple Syrup (or honey)
- 1 clove Garlic (minced)
- ¼ teaspoon Red Pepper Flakes (optional)
- ¼ teaspoon Salt Pepper
- ⅛ teaspoon Freshly Ground Pepper
Salad
- 8 oz Tuscan Kale or Curly Kale (thick stalks removed and leaves chopped)
- 1 cup Chickpeas (boiled or canned)
- 1 Granny Smith Apple or Fuji Apple/Honeycrisp (chopped into bite-sized pieces)
- ⅓ cup Tomato (chopped)
- ¼ cup Walnut (coarsely chopped)
Instructions
- Begin with making the salad dressing. In jar or a bowl, combine olive oil, lemon juice, vinegar, maple syrup, garlic, pepper flakes, salt and freshly ground pepper.
- Now, close the jar lid and whisk well to form an emulsion. Let the prepared sit in the refrigerator for 30 minutes.
- Clean, wash and dry the kale. Cut off the thick stem and chop the kale into thin strips.
- In a large bowl, add chopped kale, chickpeas, chopped apple, tomato, and walnuts.
- Shake and pour the prepared dressing over the salad and toss well until coated evenly.
- Let the salad sit in the dressing for 15 minutes to develop the better flavor and then serve.
Notes
- Apples - Fuji apple, pink lady or honeycrisp apple will all work well instead of granny smith
- Nuts - Almonds, pecans, hazelnuts, or pine nuts can stand in for walnuts
- Beans - White beans, black beans or red kidney beans can be used instead of chickpeas
- Sweetener - While I love the flavor of maple syrup, you can easily substitute agave nectar, honey or date syrup instead.
Ksenia
This is one of my favourite salads, and I just love how beautifully you presented it here! Can’t wait to try your spin on a classic
Enriqueta E Lemoine
As usual, I made it, and it turned to be perfect. This salad is yummy for my tummy. Thanks for sharing!
Kushigalu
Love the combination of ingredients in this apple salad. Sounds so good. I can't wait to make this for my family. Thanks for sharing
Veronika
I love the flavor combination you put in this recipe! Going to save it and make sometime soon!
Linda
Love the combination of what you have in this salad - colorful, flavorful, and simply delicious!
Amanda Dixon
You created one delicious salad! I just loved the apple with the maple. It made for such a wonderful flavor combination, and it was such a great way to get more kale into our diet. We will definitely make this again!
Jere Cassidy
I am going to look for the Tuscan kale, I like the fact it's less bitter. I love everythying about this salad.
Heather
This reminds me of a kale salad I make weekly so I can’t wait to try this version with apples and the dressing sounds so delicious!!