This autumn kale salad is loaded with flavour, crunchy texture and naturally sweetened roasted pecans. This nutrient-rich salad makes a perfect side with it’s delicious goodness. My all-time favourite sweet maple syrup and apple cider tangy dressing adds a perfect balance of yumminess!
I am a huge fan of kale salads and thoroughly enjoy the versatility and it’s nutritional value. I like to use organic kale in my recipes to reduce the pesticide use. This superfood can easily be added to most dishes such as stews, soups, stir-fries, quiches, frittata recipes and the list goes on. By adding this healthy vegetable will not only provide additional nutritional value but it will have your family members eating something they would otherwise not. I know because I have been there!
To create an edible texture of this vegetable and it only takes a couple of minutes with a drizzle of olive oil and massaging the greens to create a soft kale salad. I have included the directions in my recipe and I am sure you have seen it on many kale salad recipes. It’s a great technique to use to enjoy this healthy superfood.
INGREDIENTS YOU WILL NEED FOR THIS RECIPE
Kale: I use organic kale for my salads, mainly because of the reduced pesticide use and when comparing prices, there really isn’t that much of a difference
Mixed greens: again an organic mixture of leafy greens; this is optional and only 1 cup is needed and can easily substitute with another cup of kale or spinach
Fruit: my choice of apple for salads are Gala or Honey Crisp for their sweet yet tart flavour; Bartlett or Bosc pears are popular choices
Red onion: is my preference for salads for it’s distinct onion flavour but not over powering
Feta cheese: only a small amount is needed to add that cheese flavour
Dried cranberries: gives this salad it’s festive flair and adds some tangy yet sweet flavour
Pumpkin seeds and Pecans: both offer texture and nutritional value
Salt: important to enhance flavours
Honey: is mixed with 1 cup of water, then fruit is added to prevent them from browning
Dressing: is simple and absolutely delicious; you will need extra virgin olive oil, Dijon mustard, maple syrup, sea salt and pepper.
SUGGESTIONS WHEN MAKING THIS SALAD
To prevent the sliced apples and pears from turning brown, due to oxidation. I soaked them in a small bowl of cold water with 1 tablespoon of honey for 5 minutes. I chose this method because it adds a little bit of sweetness which works nicely for this salad. I have also used lemon juice and you can soak them with 1 teaspoon of lemon juice and a cup of cold water for 5 minutes. I have also squeeze lemon juice directly on the fruit, however, keep in mind you will taste the lemon flavour.
There are so many varieties of apples to choose from and as I mentioned Gala and Honey Crisp are my favourite for their sweet yet tart flavours. Granny Smith apples are a good choice for their firm flesh but they tend to be tart. However, they would compliment this salad since they will be soaked in honey and the salad dressing has some sweetness to it. Bosc pears are a much firmer pear and if you are making this salad in advance, the Bartlett pears may start to get alittle mushy.
To roast the pecans, simply mix together honey and pinch of salt in a 350 ºF or 176C oven on a prepared baking sheet for 6-8 minutes. Stir once removed to prevent them from sticking to the parchment paper. Set aside to cool.
STORING THIS SALAD
This delicious salad will keep up to 2 days in the refrigerator in an air-tight container. Keep in mind, the apples and pears will start to brown and if you use Bartlett pears they will soften. Honestly, you will enjoy this salad so much, there will NOT be any leftovers.
This salad can be made a couple of hours before serving but prepare the fruit with honey or lemon juice about 1 hour ahead and add the dressing just before serving. Enjoy!
Kale Salad with Apple, Feta and Roasted Pecans
Equipment
- Baking sheet
- large bowl
Ingredients
- ½ cup pecans
- 1 tbsp honey, plus 1 tablespoon for fruit
- pinch of salt
- 5 cups kale, torn stemmed leaves
- 1 cup mixed greens
- 1 gala apple, sliced
- 1 bartlett pear, cubed (optional)
- ¼ red onion, thinly sliced
- ¼ cup feta, crumbled
- ¼ cup dried cranberry
- handful of pumpkin seeds
Dressing:
- ¼ cup extra virgin olive oil
- 2 tbsp apple cider vinegar
- 1 tsp Dijon mustard
- 2 tbsp maple syrup
- ¼ tsp sea salt
- pinch of pepper
Instructions
- Preheat oven to 350°F. Line a baking sheet with parchment paper.
- In a small bowl, mix together pecans, 1 tablespoon of honey and salt. Spread the pecans on the baking sheet and bake for 6-8 minutes. Stir once removed to prevent them from sticking to the parchment paper. Set aside to cool.
- Using a large mixing bowl, add the kale and drizzle about 1 tablespoon of olive oil over the kale and massage the kale for about 2 minutes. This will help to soften the kale leaves.
- In a medium bowl, mix together one cup of cold water with 1 tablespoon of honey, add the slice apples and cubed pears if adding. Allow to set for
- Dressing: combine olive oil, apple cider vinegar, Dijon mustard, maple syrup, sea salt and pepper in a dressing bottle. Shake well and set aside.
- Arrange the mixed greens, cubed pears, sliced apple, and red onion in a serving bowl. Sprinkle the feta cheese throughout the salad, and add the pumpkin seeds, cranberry and pecans. Drizzle the dressing over the salad. Enjoy!
This salad is delicious!
Hi Karen,
So glad you enjoyed it! It is one of my favourite salads!
Thank you for your comment and rating!
Rose