Mediterranean Apple Kale Salad
This salad blends crisp kale, sweet apples, creamy feta, crunchy nuts, and tangy Mediterranean flavors. It’s light yet filling, packed with fiber, vitamins, and healthy fats. Perfect as a side dish or a nutritious main salad.
Time Required
Prep Time: 15 minutes
Cooking Time: 0 minutes
Total Time: 15 minutes
Ingredients
For the Salad:
5 cups kale, stems removed & chopped
2 apples (Honeycrisp or Gala), thinly sliced
½ small red onion, thinly sliced
½ cup cucumber, diced
½ cup cherry tomatoes, halved
⅓ cup feta cheese, crumbled
¼ cup Kalamata olives, pitted & sliced
¼ cup walnuts or almonds, toasted
2 tbsp dried cranberries (optional, for sweetness)
For the Dressing:
3 tbsp extra virgin olive oil
1 ½ tbsp lemon juice (or apple cider vinegar)
1 tsp Dijon mustard
1 tsp honey (or maple syrup)
1 garlic clove, minced
Salt & black pepper, to taste
Instructions
Step 1: Massage the Kale
1. Place chopped kale in a large bowl.
2. Add 1 tsp olive oil and a pinch of salt.
3. Massage leaves with your hands for 1–2 minutes until softened.
Step 2: Prepare the Dressing
1. Whisk olive oil, lemon juice, Dijon mustard, honey, garlic, salt, and pepper.
2. Adjust acidity or sweetness to taste.
Step 3: Assemble the Salad
1. Add apples, onion, cucumber, tomatoes, olives, feta, and nuts to the kale.
2. Drizzle dressing over and toss gently.
3. Top with cranberries for a sweet-tart finish.
Notes & Tips
Add grilled chicken or chickpeas to make it a complete meal.
Swap feta with goat cheese or mozzarella pearls.
Use pomegranate seeds instead of cranberries for a festive twist.
Best served fresh, but can be kept (without dressing) in fridge for up to 2 days.
Frequently asked questions FAQs
Q: Can I make this ahead of time?
Yes, store salad and dressing separately; combine before serving.
Q: What apple variety works best?
Crisp and slightly sweet apples like Honey crisp, Fuji, or Gala are ideal.
Q: Can I use baby kale instead of curly kale?
Yes, baby kale is more tender and doesn’t need massaging.
Nutritional Information
Calories: 280 kcal
Protein: 7 g
Carbohydrates: 26 g
Fat: 17 g
Fiber: 6 g
Sugar: 12 g