Kale Salad Recipe

This kale salad recipe is a dream because it combines crunchy textures and vibrant flavors, making it the perfect feel-good meal. The blend of tangy lemon dressing, sweet cranberries, and crisp apple slices gives me all the health-nut vibes I’m here for, without sacrificing taste! 🍏🥗

I enjoy preparing invigorating and healthful meals, and this kale salad is a stellar specimen of my work. It has that crisp kale krunch that everyone seems to love and expect from a salad, and the bright lemon and garlic dressing balances the creamy, Parmesan flavor so well.

It is a delightfully crunchy salad, thanks to the sunflower seeds, and I think the dried cranberries and sliced apples make a perfect addition. They contribute an amazing, sweet tostada that plays off the other flavors beautifully.

Ingredients

Kale boasts an abundance of vitamins K, A, and C; it is an excellent fiber source.

Juice of Lemon: imparts a fresh, zesty taste; it is very rich in vitamin C.

Olive Oil: Fats that are healthy for the heart; help in the absorption of nutrients.

What you have here is not mere cheese.

What you have here is flavor, depth, intensity, and a provocation to savor.

This is Parmigiano-Reggiano, la dolce vita itself in then-thirty-dollar-a-pound accents.

Yes, it is rich.

It is not just rich in the context of this salad but rich in its very essence.

And the very essence of Parmigiano-Reggiano is protein.

Of the quantity that appears in the standard
Cranberries that have been dried:
Impart sweetness; are full of antioxidants.

Apple: Contributes to a crisp and naturally sweet flavor.

Pine nuts, when toasted, give off the most delightful nutty aroma and flavor.

Nutty, buttery—these morsels are like umami bombs waiting to happen.

Pine nuts are definitely one of my top nuts.

Pine nuts have healthy fats, protein, and very little sugar.

Ingredient Quantities

• 1 bunch kale, stems removed and leaves chopped
• 1/4 cup extra-virgin olive oil
• 2 tablespoons lemon juice
• 1 clove garlic, minced
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper
• 1/4 cup grated Parmesan cheese
• 1/4 cup toasted pine nuts or sunflower seeds
• 1/3 cup dried cranberries
• 1 apple, thinly sliced

Instructions

1. Rinse the kale well, take off the stems, and cut the leaves into pieces that you can reasonably fit into your mouth. Put the chopped kale into your largest salad bowl.

2. Whisk the extra-virgin olive oil, lemon juice, minced garlic, salt, and black pepper together in a small bowl to make the dressing.

3. Add the dressing to the chopped kale. Using your hands, guarantee the dressing works its way into each kale leaf until (and this is a must) the kale leaves become tender.

4. Add the kale to the bowl and toss to combine. Then add the toasted pine nuts.

5. In a small skillet over medium heat, toast the pine nuts or sunflower seeds, stirring constantly. Toast until golden and fragrant. Transfer to a plate and let cool, then add to the salad.

6. Incorporate the toasted pine nuts or sunflower seeds into the kale salad. Make sure they are mixed well within the salad.

7. Mix the salad with the dried cranberries, making sure they are evenly scattered throughout the salad.

8. Slice the apple into the thinnest slices possible and then add them to the salad. Very gently, toss the salad ingredients to form a well-combined mixture.

9. Allow the flavors to meld in the salad for a few minutes before serving.

10. The kale salad can be plated as a delicious and healthful side dish or even served as a lighter meal, and I think you might be surprised at how much you enjoy it!

Equipment Needed

1. Salad bowl
2. Chef’s knife
3. Cutting board
4. Small mixing bowl
5. Whisk
6. Measuring cups
7. Measuring spoons
8. Small skillet
9. Spatula or wooden spoon
10. Mixing spoon
11. Plate (for cooling the toasted nuts)

FAQ

• Can I use a different type of kale for this salad?You can use any kind of kale for this recipe, even curly or Tuscan kale. Make sure to remove the tough stems, and chop the leaves into pieces that are small enough to bite.
• Is it necessary to massage the kale?Kale benefits from a good massage. It is a tough green. But when you soften it with olive oil and lemon juice and then work it over by hand for a minute or so (and really, this is a step not to skip), it tenderizes the leaves and makes the salad more pleasant to eat.
• Are there substitutes for the pine nuts?Certainly! Sunflower seeds, walnuts, and almonds can be used in place of pine nuts, depending on your personal preference or any allergy concerns you might have.
• Can I make this salad ahead of time?You can prepare the salad a few hours ahead, but for optimal results, add the apple just before serving to stave off browning.
• What is the purpose of the lemon juice in the dressing?Brightness and acidity come from the lemon juice, and they really ome together with the flavors of the sauce. They help round out the dish, and also help tenderize the kale.
• Can I omit the Parmesan cheese for a vegan version?Of course, you can either omit the Parmesan or substitute a vegan cheese to maintain the dish’s vegan-friendly status.

Substitutions and Variations

Extra-virgin olive oil:
Use avocado oil or walnut oil for a different flavor. These oils substitute easily into recipes calling for olive oil.
Lemon juice:
Substitute apple cider vinegar or white wine vinegar for these alternatives.
Parmesan cheese:
Nutritional yeast is a great substitute if you want a vegan option, while Pecorino Romano ramps up the saltiness.
Pine nuts or sunflower seeds:
Replace with minced almonds, chopped walnuts, or pumpkin seeds for a different consistency and flavor.
Dried cranberries:
Replace with dried cherries or raisins for a touch that’s sweeter.

Pro Tips

1. Massage the Kale After adding the dressing to the kale, spend a few extra minutes massaging it. This helps to further break down the fibers, making the kale more tender and flavorful.

2. Chill Before Serving Once the salad is mixed and the flavors have melded, let it chill in the refrigerator for at least 15-20 minutes. This helps enhance the flavors even more and provides a refreshing coolness to the salad.

3. Balance the Flavors Taste the salad after mixing and feel free to adjust the seasoning. You can add a pinch more salt or a splash more lemon juice if needed, to balance the flavors to your preference.

4. Consider Texture For added texture and flavor, try using a mix of both types of seeds (pine nuts and sunflower seeds), or add some freshly shaved Parmesan instead of grated for a different texture dimension.

5. Apple Alternatives If apples are out of season or you want a different flavor, try using pears or even oranges for a citrusy twist. These fruits complement the other ingredients well and add a unique flavor profile.