Kale, Carrot, and Apple Salad

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Emerald-green lacinato kale is the star of this healthy kale salad, tossed with an easy maple, mustard and apple cider vinaigrette and studded with crisp apples. Toss or massage the kale with the dressing about 30 minutes before you’re ready to serve. The sturdy kale leaves won’t wilt from the dressing and will taste even better after they’ve been marinated in it.

Kale, Carrot, and Apple Salad
Nutritionist Tested & Approved

  • 1 small shallot, chopped

  • 1/4 cup cider vinegar

  • 3 tablespoons extra-virgin olive oil

  • 2 tablespoons apple cider

  • 1 1/2 tablespoons whole-grain mustard

  • 2 teaspoons pure maple syrup

  • 1/2 teaspoon salt

  • Ground pepper to taste


  • 10 cups coarsely chopped lacinato kale (1-2 large bunches)

  • 2 sweet-tart apples, such as Golden Russet or Jonagold, cut into matchsticks

  • 3 cups matchstick-cut carrots

  • 1 cup matchstick-cut radishes

  • 3/4 cup flat-leaf parsley leaves, coarsely chopped

  1. To prepare vinaigrette: Puree shallot, vinegar, oil, cider, mustard, maple syrup, salt and pepper in a blender or mini food processor until smooth and creamy.

  2. To prepare salad: Toss kale, apples, carrots, radishes and parsley in a large bowl. Drizzle with the dressing; toss to coat.

Nutritional Facts

95 calories
4 g fat
0 mg cholesterol
13 g carbohydrates
1 g added sugars
5 g total sugars
3 g protein
3 g fiber
175 mg sodium
421 mg potassium

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2 replies

ohneclue 2016-08-13 10:00:44 -0500 Report

I would cut the apples from 2 to 1 because there's very little fiber in them. The high fiber in kale, carrots and radishes can carry a single apple to the fiber finish line but not 2. Also, if you zap the carrots in a microwave for about 2-30 minutes, they increase their vitamin A by am additional 40%, taste sweeter and are easier to cut. This is a surprisingly great salad even with the small amount of sugar, 32 calories in the maple syrup.

Unicorn_Lady 2015-06-23 16:26:21 -0500 Report

I love kale!!!!!!!!!!!!!!!!!!! I think I would skip or severely reduce the maple syrup but wow.. great recipe.