Kale salad with feta

Ingredients

• 300 gkale
• Juice of 1lemon
• 60 ml (4 tbsp)extra-virgin olive oil
• 10 ml (2 tsp)mustard
• 30 gwalnuts
• 30 ml (2 tbsp)maple syrup
• 2Elstar apples
• 50 gfeta
• To tasteblack pepper
• To tastesalt

Instructions

1. 1

   Mix the dressing

   In a small bowl, stir together the lemon juice, olive oil, mustard and half of the maple syrup. Season with pepper and salt.

2. 2

   Massage the kale

   Put the kale in a large salad bowl and add the dressing. Use your hands to work it through the leaves until the kale softens and tastes milder.

3. 3

   Glaze the walnuts

   Toast the walnuts in a dry frying pan until fragrant, then add 15 ml (1 tbsp) maple syrup. Turn off the heat, leave the walnuts to cool, then roughly chop them.

4. 4

   Finish the salad

   Cut the apples into quarters, then slice them thinly. Add them to the salad and finish with the feta and caramelised walnuts.

What is kale salad with feta?

Kale salad is a fresh, leafy dish built around sturdy kale, a popular ingredient in northern European cooking. Here, the leaves are softened with a lemon and mustard dressing, then paired with apple, feta and sweet, toasted walnuts.

The mix of sharp, sweet, salty and savoury flavours makes this version a lively side dish. Massaging the dressing into the kale helps make the leaves more pleasant to eat raw.

Nutrition and macros by portion

The nutrition label shows one serving as written: 315 calories, 6g protein, 28g carbs, 21g fat.

The olive oil, walnuts and feta provide most of the fat, while the apples and maple syrup contribute much of the carbohydrate; kale and feta provide some protein. Pair a serving with a protein-rich main and extra vegetables for a more substantial, balanced plate.

Choosing the ingredients

Kale: Use leaves without tough stems, and tear or slice any large pieces so the salad is easy to eat. The dressing and hand-massaging help soften them.

Massage the leaves well

Dressing: Add it to the kale before the other ingredients, then rub it through the leaves with clean hands. Stop when the leaves feel softer; this step also helps the sharp dressing coat them evenly.

Toast and glaze the walnuts

Walnuts: Toast them in a dry pan until fragrant, keeping them moving so they do not catch. Add the maple syrup off the heat, then let them cool before chopping so the glaze can set.

Balance the flavours and textures

Apples: Elstar apples bring a crisp bite and a sweet-tart flavour. Slice them just before adding so they stay fresh and retain their texture.

Feta: Crumble or break it over the salad at the end. Its salty creaminess contrasts with the maple-glazed walnuts and bright lemon dressing.

Serving the salad

Serve the salad soon after assembling, while the apples are crisp and the walnuts retain some crunch. It works alongside roast vegetables, potatoes or a main course with beans, fish or chicken.

Recipe notes & tips

• Remove thick kale stems if they feel fibrous.
• Massage the kale until the leaves begin to soften, rather than crushing them.
• Keep the walnuts moving as they toast so they brown evenly.
• Add the maple syrup to the walnuts after turning off the heat.
• Slice the apples shortly before serving to keep them crisp.

Variations

• Add pear: Replace the apples with thinly sliced pear for a softer, sweeter fruit note.
• Try another cheese: Use crumbled goat's cheese in place of the feta.
• Add seeds: Scatter pumpkin seeds over the finished salad for extra crunch.
• Make it more savoury: Add thinly sliced red onion for a sharper bite.
• Use another nut: Swap the walnuts for pecans and glaze them in the same way.

Common mistakes to avoid

• Skipping the massage: The kale can stay tough; work the dressing into the leaves by hand.
• Over-toasting the walnuts: They can turn bitter; take them off the heat as soon as fragrant.
• Adding syrup over high heat: It may catch in the pan; turn off the heat before stirring it in.
• Slicing the apples too early: They may lose their fresh appearance; cut them just before serving.
• Dressing the salad at the last minute: The leaves may remain firm; allow time to massage the dressing through.

How to store

Store leftovers in an airtight container in the fridge and eat within 1–2 days. The kale will soften and the walnuts may lose their crunch, so keep any extra walnuts separate and add them just before serving.

Frequently asked questions