Salad
Kale and apple salad with toasted pecans
Hearty kale softened with a quick massage, then tossed with sweet-tart apple, toasted pecans, and a maple-mustard dressing. Unlike most salads, it still tastes good the next day.
Photo: Vegan Feast Catering via Wikimedia Commons, CC BY 2.0 (cropped).
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Allergens: Contains tree nuts (pecans) and milk (if using Parmesan). Leave out the cheese for a dairy-free salad.
Ingredients
- 1 large bunch curly or Lacinato kale (about 10 oz)
- 1/4 teaspoon kosher salt, plus a pinch
- 1/2 cup pecan halves
- 1 large crisp apple, such as Honeycrisp or Fuji
- 1/3 cup dried cranberries
- 1/4 cup shaved Parmesan (optional)
- 3 tablespoons olive oil
- 1 1/2 tablespoons apple cider vinegar
- 1 teaspoon Dijon mustard
- 2 teaspoons maple syrup
- 1 small shallot, minced
- Black pepper, to taste
Method
- Strip the kale leaves from the stems and tear or slice them into bite-size pieces. Wash and dry them well; a salad spinner helps.
- Put the kale in a large bowl, sprinkle with a pinch of salt, and massage with your hands for 2 to 3 minutes, until the leaves darken, shrink by about a third, and feel tender.
- Toast the pecans in a dry skillet over medium heat for 4 to 5 minutes, shaking the pan often, until fragrant. Let them cool, then chop roughly.
- Whisk the olive oil, vinegar, mustard, maple syrup, shallot, 1/4 teaspoon salt, and a few grinds of pepper in a small bowl.
- Core the apple and slice it thinly. Add the apple, cranberries, and pecans to the kale, pour over the dressing, and toss well.
- Top with Parmesan, if using, and serve.
Storage
Dressed kale salad keeps in the refrigerator for up to 2 days. For longer storage, keep the apple and pecans separate and add them just before serving.
Kitchen notes
Massaging is what makes raw kale pleasant to eat. It breaks down the tough fibers so the leaves taste less bitter and chew more easily.
Toss the apple slices with a little of the dressing right away if you are not serving immediately; the vinegar slows browning.
For a main-dish salad, add a can of drained chickpeas or some sliced roasted chicken.
Kitchen notes, not medical advice. These pages describe how to cook food. They do not diagnose, treat, or promise any health result. If you have an allergy or need a specific eating pattern, follow the advice of a qualified professional.