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.
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:
Kale Chickpeas Salad with Pomegranates and TahiniArugula SaladPeach SaladTomato Basil Salad
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.
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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