Kale, Carrot & Apple Salad

Kale, Carrot & Apple Salad

3 Reviews
From: EatingWell Magazine, November/December 2014

Emerald-green lacinato kale is the star of this healthy kale salad, tossed with an easy maple, mustard and apple cider vinaigrette and studded with crisp apples. Toss or massage the kale with the dressing about 30 minutes before you're ready to serve. The sturdy kale leaves won't wilt from the dressing and will taste even better after they've been marinated in it.

Ingredients 12 servings

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Original recipe yields 12 servings
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  • Cider Vinaigrette
  • 1 small shallot, chopped
  • ¼ cup cider vinegar
  • 3 tablespoons extra-virgin olive oil
  • 2 tablespoons apple cider
  • 1½ tablespoons whole-grain mustard
  • 2 teaspoons pure maple syrup
  • ½ teaspoon salt
  • Ground pepper to taste
  • Salad
  • 10 cups coarsely chopped lacinato kale (1-2 large bunches)
  • 2 sweet-tart apples, such as Golden Russet or Jonagold, cut into matchsticks
  • 3 cups matchstick-cut carrots
  • 1 cup matchstick-cut radishes
  • ¾ cup flat-leaf parsley leaves, coarsely chopped


  • Active

  • Ready In

  1. To prepare vinaigrette: Puree shallot, vinegar, oil, cider, mustard, maple syrup, salt and pepper in a blender or mini food processor until smooth and creamy.
  2. To prepare salad: Toss kale, apples, carrots, radishes and parsley in a large bowl. Drizzle with the dressing; toss to coat.
  • Make Ahead Tip: Cover and refrigerate the dressing (Step 1) for up to 2 days. Bring to room temperature before tossing with the salad. Dress the salad (Step 2) up to 30 minutes ahead.

Nutrition information

  • Serving size: 1¼ cups
  • Per serving: 75 calories; 4 g fat(1 g sat); 2 g fiber; 9 g carbohydrates; 1 g protein; 32 mcg folate; 0 mg cholesterol; 6 g sugars; 1 g added sugars; 4,941 IU vitamin A; 25 mg vitamin C; 38 mg calcium; 1 mg iron; 159 mg sodium; 212 mg potassium
  • Nutrition Bonus: Vitamin A (99% daily value), Vitamin C (42% dv)
  • Carbohydrate Servings: ½
  • Exchanges: 1½ vegetable, 1 fat

Reviews 3

June 25, 2019
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By: Cook Mike
great salad.
December 07, 2017
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By: Devon O'Brien
Hi Pat, sorry for the confusion on the dressing recipe. The vinaigrette actually has apple cider vinegar (1/4 cup) and 2 tablespoons of apple cider (the juicy drink). Hope this helps!
November 03, 2017
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By: Pat F.
This is a question, rather than a review. Under the vinegrette portion of the recipe it first lists 1/4 cup of cider vinegar, then a few ingredients later states 2 TBSP of cider vinegar- I assume one is wrong- so, which is right?
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