Kale Salad with Apples, Mushrooms & Herbs

Massaging sturdy kale until tender is the quiet technique behind this Mediterranean-leaning lunch salad. Crisp apples, earthy mushrooms, and a lemony herb dressing keep each bite bright and fresh.

Serves 4 · 25 min prep · 5 min cook

Estimate for one serving

• 310 cal
• 11g protein
• 24g carbs
• 22g fat
• 3g fiber

Every recipe here is free to read.

Ingredients

• 1 large bunch (about 10 oz) lacinato or curly kale
• 8 oz cremini or button mushrooms
• 2 crisp apples
• 1/4 cup extra-virgin olive oil
• 3 Tbsp lemon juice
• 1 small garlic clove
• 1 tsp Dijon mustard
• 1 tsp honey or maple syrup
• 3/4 tsp salt
• 1/2 tsp black pepper
• 1/4 cup fresh mint leaves
• 1/4 cup fresh dill or parsley
• 1/3 cup toasted pumpkin seeds or sunflower seeds
• 1/3 cup shaved Parmesan or crumbled feta
• 1/4 small red onion, very thinly sliced

Instructions

1. 1Wash the kale and pat dry. Strip the leaves from the tough stems and tear or slice into bite-size ribbons. Place in a large bowl.
2. 2Make the dressing: finely grate or mince the garlic into a jar or bowl. Whisk with olive oil, lemon juice, Dijon, honey, salt, and pepper until smooth and emulsified.
3. 3Pour half the dressing over the kale. With clean hands, massage the leaves firmly for 1 to 2 minutes until they darken, soften, and reduce in volume. This makes them tender and less bitter.
4. 4Wipe the mushrooms and slice them very thinly so they stay raw-crisp or just barely wilted. Core the apples and cut into thin wedges or matchsticks. Slice the red onion paper-thin and soak briefly in cold water if you want milder bite, then drain.
5. 5Heat a dry skillet over medium heat and toast the pumpkin seeds, shaking often, until they puff and smell nutty, 3 to 4 minutes. Tip onto a plate to cool.
6. 6Add the sliced mushrooms, apple, and red onion to the massaged kale. Drizzle with most of the remaining dressing and toss thoroughly so everything is coated.
7. 7Roughly chop the mint and dill or parsley. Fold the herbs through the salad along with most of the toasted seeds and cheese.
8. 8Taste and add the last of the dressing, salt, or lemon if needed. The salad should taste bright, herbaceous, and balanced.
9. 9Divide among plates or pack into lunch containers. Top with remaining seeds and cheese. The salad holds well for several hours if dressed lightly and kept cool.