Imagine a salad so vibrant, so packed with flavor and nutrition, that it transforms your entire dining experience in just minutes. The Harvest Chopped Kale Salad is not just a dish—it's a culinary adventure that combines the earthy richness of kale with the sweet crunch of apples, the nutty depth of walnuts, and a tantalizing dressing that will make your taste buds dance with joy. Whether you're a health enthusiast, a busy professional, or someone looking to elevate their meal game, this recipe is your ultimate destination for a quick, delicious, and incredibly nutritious meal.
Prep Time: 15 mins
Cook Time: -
Total Time: 15 mins
Cuisine: American
Serves: 4 servings
Ingredients
- 4 cups chopped kale, stems removed
- 1 cup shredded carrots
- 1 cup diced apples
- 1/2 cup walnuts, chopped
- 1/4 cup dried cranberries
- 1/4 cup olive oil
- 2 tbsp apple cider vinegar
- Salt and pepper to taste
Instructions
- Thoroughly wash the kale leaves under cold running water, removing any dirt or debris. Pat dry completely using clean kitchen towels or paper towels.
- Remove the tough stems from the kale leaves by folding each leaf in half and carefully cutting away the thick central stem. Chop the kale leaves into bite-sized pieces, approximately 1-inch wide.
- In a large mixing bowl, place the chopped kale and massage the leaves gently with your hands for 2-3 minutes. This helps break down the tough fibers and makes the kale more tender and easier to eat.
- Dice the apples into small, uniform cubes, ensuring to remove the core. To prevent browning, you can toss the apple pieces with a little lemon juice.
- Prepare the dressing by whisking together olive oil, apple cider vinegar, salt, and pepper in a small bowl until well combined and emulsified.
- Add shredded carrots, diced apples, chopped walnuts, and dried cranberries to the massaged kale.
- Pour the prepared dressing over the salad and toss thoroughly to ensure all ingredients are evenly coated.
- Let the salad sit for 5-10 minutes to allow the flavors to meld together. This brief resting time helps the kale absorb the dressing.
- Before serving, give the salad a final toss and adjust seasoning with additional salt and pepper if needed.
- Serve chilled or at room temperature as a nutritious side dish or light main course.
Tips
- Massage your kale thoroughly: This isn't just a step, it's a game-changer! Massaging breaks down the tough fibers, making the kale more tender and easier to digest.
- Prevent apple browning: Toss your diced apples with a little lemon juice to keep them fresh and vibrant.
- Let the salad rest: Allowing the salad to sit for 5-10 minutes helps the flavors meld and the kale absorb the dressing, intensifying the overall taste.
- Customize your ingredients: Feel free to swap walnuts for almonds or dried cranberries for raisins to suit your preference.
- Make ahead friendly: This salad actually tastes better after sitting for a few hours, making it perfect for meal prep or potlucks.
Nutrition Facts
Calories: 280kcal
Carbohydrates: 22g
Protein: 7g
Fat: 20g
Saturated Fat: g
Cholesterol: 0mg
