Kale Salad

Ingredients

• 2 Tablespoonsfresh lemon juice
• 3 Tablespoonsextra-virgin olive oil
• 1/2 Tablespoonhoney
• 1 teaspoonDijon mustard
• 1/4 teaspoonsalt
• 1/8 teaspoonblack pepper
• 2 buncheskale, stems removed and leaves chopped into bite-sized pieces
• 3 smallapples, cored and thinly sliced
• 4 Tablespoonsdried cranberries
• 4 Tablespoonssliced almonds
• 4 Tablespoonscrumbled feta
• 2 Tablespoonsfresh chives, chopped

Instructions

1. 1

   Mix the dressing

   Put the lemon juice, olive oil, honey, Dijon mustard, salt and black pepper in a small bowl or glass jar. Whisk or shake until combined, then refrigerate until needed.

2. 2

   Build the salad

   Place the chopped kale in a large salad bowl. Arrange the sliced apples, dried cranberries, almonds, feta and chives on top.

3. 3

   Dress and serve

   Either toss the salad with the dressing before serving, or serve it with the dressing on the side so everyone can add it to their own portion.

What is kale salad?

Kale salad is a leafy salad built around kale, a sturdy cabbage-family green that holds its shape better than tender lettuces. This American-style version combines it with apple, dried cranberries, almonds and feta for a mix of crisp, chewy, crunchy and savoury elements.

The lemon dressing is quick to whisk together and gives the rich oil and sweet honey a bright, sharp counterpoint. Keeping the dressing separate until serving helps the ingredients stay distinct.

Nutrition and macros by portion

The nutrition label shows one serving as written: 223 calories, 5g protein, 24g carbs, 14g fat.

The apples and dried cranberries provide most of the carbohydrates, while olive oil and almonds contribute much of the fat. Kale, almonds and feta contribute some protein; serve a portion alongside a protein-rich main and wholegrain bread or grains for a more filling plate.

Choose and prepare the kale

Stems: Remove the firm central ribs before chopping, as they can be tougher than the leaves. Cut the leaves into bite-sized pieces so they are easier to eat alongside the toppings.

Leaves: Choose fresh kale with a firm texture and no wilted patches. If the leaves are washed, dry them well so water does not dilute the dressing.

Make the lemon dressing

Emulsion: Whisking or shaking the lemon juice, oil, honey and mustard helps them combine into a lightly thickened dressing. A jar is handy if you want to shake it and store any extra.

Balance: The lemon brings acidity, honey adds sweetness and Dijon helps bind the mixture. Taste the dressing before serving, keeping in mind that feta will add saltiness to the finished salad.

Slice the apples thinly

Cut: Core the apples and slice them thinly so they are easy to eat with the kale. Keep the pieces fairly even for a balanced bite.

Timing: Slice the apples shortly before assembling the salad to help them stay fresh-looking. If you are preparing ahead, keep them separate until close to serving.

Layer for varied texture

Crunch: Sliced almonds add a firm, nutty contrast to the leaves, while dried cranberries bring a chewy sweetness. Scatter them across the salad rather than leaving them in one spot.

Finish: Feta adds a salty, creamy note, and chopped chives give the bowl a fresh onion-like flavour. Arranging the toppings over the kale makes the salad easy to serve as composed or tossed.

Dress just before serving

For an evenly coated salad, toss the kale and toppings with the dressing shortly before it goes to the table. Add it gradually so you can stop when the leaves are lightly coated.

For a more flexible presentation, serve the dressing on the side. This is useful when people prefer different amounts or when you want to keep leftovers undressed.

What to serve it with

This salad works as a bright side with roast chicken, grilled fish or a savoury tart. Its apples and cranberries also suit a lunch spread with bread or a simple soup.

For a more substantial meal, serve it alongside a cooked grain or another protein-rich dish. Keep the salad itself as written and let the rest of the plate provide the extra substance.

Recipe notes & tips

• Dry washed kale thoroughly so the dressing clings rather than becoming watery.
• Chop the kale into pieces small enough to pick up with a fork.
• Shake the dressing in a jar if you want to combine it without dirtying a whisk.
• Add dressing a little at a time, then toss and check the coating.
• Keep the dressing on the side if you expect to have leftovers.

Variations

• Use pear: Swap the apples for thinly sliced pear for a softer, mellow sweetness.
• Try another cheese: Use crumbled goat’s cheese in place of feta for a tangy finish.
• Change the dried fruit: Replace the cranberries with raisins for a similarly chewy accent.
• Add extra crunch: Toast the sliced almonds in a dry pan and cool them before topping the salad.
• Make it more savoury: Add thinly sliced red onion for a sharper flavour.

Common mistakes to avoid

• Leaving tough stems in: Remove the central ribs before chopping so the salad is easier to eat.
• Using wet leaves: Dry the kale well after washing so the dressing stays flavourful and coats the leaves.
• Overdressing the bowl: Add the dressing gradually and stop once the ingredients are lightly coated.
• Slicing apples too early: Cut them close to serving so they stay fresh-looking.
• Tossing too far ahead: Dress the salad shortly before serving or keep the dressing separate to preserve the toppings’ texture.

How to store

Keep undressed salad and dressing in separate airtight containers in the fridge and use within about 2 days for the best texture. Once dressed, the kale and toppings will soften, so it is best eaten soon after tossing; this salad is not suited to reheating.

Frequently asked questions