Kale Apple Slaw Recipe: A Crunchy, Healthy Delight
Kale Apple Slaw recipe is a refreshing and nutritious dish that combines vibrant flavors with a satisfying crunch. The recipe features finely chopped kale as the base, which is packed with vitamins and minerals. Thinly sliced crisp apples, such as Granny Smith or Honeycrisp, add a sweet-tart contrast to the earthy kale. To enhance the texture, shredded carrots and finely sliced red cabbage can be included, providing a colorful medley. A tangy dressing made from lemon juice, apple cider vinegar, Dijon mustard, honey, and olive oil ties the ingredients together, balancing sweetness and acidity. Toasted nuts, such as almonds or pecans, along with dried cranberries, offer a delightful finishing touch. This slaw is not only easy to prepare but also versatile, pairing well with grilled meats or serving as a light, standalone side dish. It’s perfect for healthy meals or as a vibrant addition to any gathering.
Kale Apple Slaw Recipe: A Crunchy, Healthy Delight
Kale Apple Slaw is a fresh, vibrant, and healthy dish that combines the hearty texture of kale with the crisp sweetness of apples. This slaw is perfect as a side dish, a topping for sandwiches, or even a light lunch. Packed with nutrients, it’s a guilt-free, flavor-packed option for those looking to enjoy a balanced and delicious meal. Whether you’re preparing for a summer picnic or a festive holiday dinner, this recipe is versatile and crowd-pleasing.
Kale Apple Slaw Recipe
Equipment
- Large mixing bowl
- Sharp knife
- Cutting board
- Small whisk or fork
- Measuring cups and spoons
- Salad spinner (optional)
- Large spoon or tongs for mixing
Ingredients
- 1 bunch of kale (approximately 5-6 cups, stems removed, leaves finely chopped)
- 2 medium apples (Granny Smith or Honeycrisp, thinly sliced or julienned)
- 1/2 cup shredded carrots
- 1/4 cup thinly sliced red onion
- 1/4 cup dried cranberries or raisins
- 1/4 cup chopped walnuts or pecans
- 1/4 cup feta cheese (optional)
Instructions
- Prepare the Kale: Rinse the kale thoroughly. Remove the stems and finely chop the leaves. If using a salad spinner, spin the kale to remove excess water.
- Prepare the Apples: Thinly slice or julienne the apples. To prevent browning, you can toss them in a little lemon juice.
- Mix the Vegetables: In a large mixing bowl, combine the chopped kale, sliced apples, shredded carrots, sliced red onion, dried cranberries or raisins, and chopped nuts.
- Make the Dressing: In a small bowl, whisk together the olive oil, apple cider vinegar, honey or maple syrup, Dijon mustard, salt, and pepper until well combined.
- Dress the Slaw: Pour the dressing over the kale mixture. Toss everything together until the ingredients are well coated with the dressing.
- Add Cheese (Optional): If using, sprinkle the feta cheese over the top of the slaw and give it a gentle toss.
- Serve: Serve immediately, or let it sit for 10-15 minutes to allow the flavors to meld.
Notes
Tips
- Massage the Kale: If you find raw kale too tough, try massaging the chopped kale with a bit of olive oil and salt before adding the other ingredients. This can help to soften it.
- Make Ahead: The slaw can be made a few hours ahead of time and stored in the refrigerator. The flavors will meld and improve over time.
- Variations: Feel free to add other seasonal fruits like pears or pomegranate seeds. For a more substantial meal, add grilled chicken or tofu.
- Storage: Store leftovers in an airtight container in the refrigerator for up to 2 days. The kale will hold up well, but the apples might lose some of their crunch.
Nutrition Information
This Kale Apple Slaw recipe is not only tasty but also a nutritional powerhouse. Here’s a breakdown (per serving):
- Calories: 150
- Protein: 4g
- Carbohydrates: 20g
- Fat: 6g
- Fiber: 5g
- Sugar: 10g
- Vitamin A: 120% DV
- Vitamin C: 150% DV
- Calcium: 10% DV
- Iron: 8% DV
Kale is rich in antioxidants, fiber, and vitamins, while apples provide natural sweetness and a dose of vitamin C. The addition of a light dressing made with olive oil and lemon juice ensures a balance of healthy fats and tangy flavor.
Ingredients
For the Slaw:
- 4 cups of kale, finely chopped
- 1 large apple (such as Honeycrisp or Granny Smith), julienned or thinly sliced
- 1 cup shredded carrots
- 1/4 cup thinly sliced red onion (optional)
- 1/4 cup sunflower seeds or chopped nuts (e.g., almonds or walnuts)
- 1/4 cup dried cranberries or raisins
For the Dressing:
- 3 tablespoons olive oil
- 1 tablespoon apple cider vinegar or lemon juice
- 1 teaspoon honey or maple syrup
- 1 teaspoon Dijon mustard
- Salt and pepper to taste
Instructions
- Prepare the Kale:
- Wash and dry the kale thoroughly. Remove the tough stems and finely chop the leaves.
- Massage the kale with a pinch of salt for 1–2 minutes to soften its texture and reduce bitterness.
- Slice the Apple:
- Julienne or thinly slice the apple. If not serving immediately, toss the apple slices with a bit of lemon juice to prevent browning.
- Combine Ingredients:
- In a large mixing bowl, combine the kale, apple slices, shredded carrots, red onion, sunflower seeds, and dried cranberries.
- Make the Dressing:
- In a small bowl, whisk together olive oil, apple cider vinegar, honey, Dijon mustard, salt, and pepper until well emulsified.
- Toss the Salad:
- Pour the dressing over the slaw mixture and toss thoroughly to ensure everything is evenly coated.
- Chill and Serve:
- Let the slaw sit for 10–15 minutes to allow the flavors to meld. Serve immediately or refrigerate until ready to enjoy.
Tips for Customization
- Make it Creamy: Add 2–3 tablespoons of Greek yogurt or mayonnaise to the dressing for a creamier version.
- Add Protein: Mix in grilled chicken, chickpeas, or tofu for a more filling dish.
- Spice It Up: Add a pinch of chili flakes or cayenne pepper for a kick of heat.
- Swap the Nuts: Use pumpkin seeds or pecans for a different crunch.
I am Ashley Doyle, Senior Specialist in Food & Policy at The Humane Society of the United States and editor at airfryermama.com. I am passionate about transforming our global food system by promoting delicious, climate-friendly, plant-based foods. After transitioning from law to food and public policy, I now work with major food service companies to develop plant-based initiatives and animal welfare policies. My goal is to drive institutional change to combat climate change and improve our food system.